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Endless hours at the gym along with early morning jogs and
measly diet followed. At the end of two months, he had lost
weight and energy and not gained any muscle mass. “I never
realised it then, but I was always fatigued, experienced
sleeplessness and got irritated easily,” says Mishra, who
had to visit a physiotherapist to re-modify his workout.
How does one realise that one is over-training? The symptoms
vary, but there are common indicators. These include pain in
muscles and joints, lethargy, insomnia, headaches, inability
to relax, insatiable thirst, dehydration and lowered
resistance to common illnesses. The extent of the symptoms
differ according to the level of over-training. The first
stage is signified by fatigue, mental/emotional stress,
anxiety and elevating heart rate.
Though there aren’t any medical tests to diagnose
over-training, a heart rate monitor could act as an
indicator. “Re-duction in the volume and/or intensity of the
workout usually counteracts over-training at this stage,”
says Abhi-manyu Sable, founder of Abs Fitness and Wellness
Club.
But the problem gets a tad more serious at stages two and
three when the previous symptoms aggravate and severe
injuries like dislocation and ligament rupture may occur.
“In a way, the body gives up its fight against the stress of
over-training and permanent fatigue sets in,” says Dr Tariq
Shaikh, head physiotherapist at Solaris.
Diagnosing the disorder at the earliest and consulting a
physiotherapist immediately are the only ways out. There is
no need to discontinue the workout. “Take a short rest and
get back to light training. Resort to periodisation with the
right blend of exercises.
If
you had been over-training just one part of the body or a
specific muscle group, then alter that habit,” advises
Sable.
Last but not the least, the dictum prevention is better than
cure works here as well. “Appoint a personal trainer or a
physiotherapist who pre-pares a customised workout according
to your physical capabilities and you’ll never push yourself
to over-train,” re-commends Shaikh.
The common warning signs of over-training
include the following:
•
Persistent pain in your muscles and joints
•
Frequent headache
• Lack
of appetite
•
Inability to relax, often becomes fidgety
•
Insatiable thirst, dehydration
•
Decreased or disturbed sleep
•
Increased susceptibility to all kinds of infections. |
