1) Resting heart rate 5-10 beats higher than your average. Numbers are hard to argue so this method works well with highly motivated athletes who can easily talk themselves out of emotional signs of overtraining.
2) Large Change in Appetite: no appetite, Intense Craving for Sweets.
3) Decreased performance on same protocol
4) Emotional Changes (grumpy, apathetic, disinterest in workouts & usual hobbies that cause joy.
5) Injury, & tendencies towards injury.
6) Unproductive Sleep-you wake feeling unrested.
7) Easy to get sick/ Reduced Immune system
8) A personality of "having to exercising" even when you don't feel like it. PS Figure out what that is about so that demon doesn't rule you anymore.
9) Increasing workout volume & intensity over 10 percent per week. Overtraining is common in high achievers who just start a workout program and want results now. If you run 20 miles a week, this means only adding 2 miles total the next week.
10) Feeling like you are superwoman/man in your workouts (this is when you are at high risk of overtraining.)
11) Educated People who care for you question your amount of training.
1) Rest & Sleep Sleep raises levels of growth hormone a primary muscle repair agent and reducing inflammatory chemicals like cortisol, IL-6 and TNF-a (Dement 2000; Gonnissen, et al. 2012)Increases protein synthesis & helps nervous system return to relaxed state. Sleep improves immune function.Although individuals vary, 7-9 hours is usual, and athletes usually need more sleep (8-10) than non-athletes.
2) Eat enough highly nutrient foods -especially within the golden hour or half hour after finishing the workout. Nutritious foods help balance the body's internal pH and reduce acidosis and inflammation.
3) Establish a flexible, well-thought out workout plan that includes recovery & Rest. A couple key points are to:
a) never add more than 10 percent to your exercise load per week.
b) Train in Microcycles: For example, train 3 weeks harder followed by one week of lighter activity. A trainer that is educated in the power of recovery can help monitor signs of overtraining.
4) Decrease other stressors in life
5) Keep a journal of workouts, resting heart rate, how you feel upon waking & during a workout, & general attitude. In short, Rest is just as important to your health as movemen t& nutrition. Keep it as part of your routine!