Listlessness and fatigue
.
The whole cardiovascular system is in a state of low circulation adjustment
.
Insomnia or mild sleep
.
7
.
3
.
No appetite
.
2
.
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.
4
Muscle growth is stagnant
. 
Limit the amount of overload training, the same body part of the training interval at least 2 ~ 3 days
.
That is to say, muscles grow by external stimulation and pressure, and then repair muscle fibers in the process of recovery
.
6
.
After training, the pain caused by damaged muscle fibers will increase
.
Lack of enthusiasm for training
.
8
.
If you feel overtraining, stop training for 5-7 days
.
In order to make the painful muscles cope with the similar amount of training in the future, the lactic acid produced in the body needs to be decomposed, and the amino acids in the protein need to repair and wrap the damaged muscle fibers to thicken them
.
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.
5
.
Some runners often do not pay attention to sleep and rest, this kind of mistake must be avoided
.
If you sleep one hour less than normal, you’re cheating on muscle growth and have to take a 30-60 minute nap during the day to compensate
.
7
.
Fight against physical and psychological pressure fundamentally
.
Secondly, if necessary, shorten the distance you originally planned
.
Some activities can be carried out to relieve the pressure, such as watching TV, reading, relaxing recreational activities, etc., so that the body can recover better
.
5
.
Some bodybuilders often use overtraining to replace the appropriate training intensity and amount of exercise
. 
During deep sleep, the process of cell repair accelerates and growth hormone is constantly released
.
Sleep is a process of natural recovery of body and mind
.
If you don’t feel able to run the distance or maintain the speed required, you should slow down first
.
Even world-class athletes sometimes have to do some light exercise all week to recover from fatigue, or stop running for a thorough rest
.
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.
Strength training, rest at least 1 minute between groups
.
It is right to emphasize complete recovery from strenuous training, but it is not advisable to ignore the blocking effect of Overtraining on muscle growth
.
Irritability or irritability
.
Overtraining is the most common mistake in muscle strength training
.
In addition to sleep, you should also rest as much as possible
.
The best way to prevent overtraining is to gradually increase the amount of training, instead of rushing to catch up with the progress, pursuing the amount of running and being eager for success
.
On the contrary, it will be very difficult for you to recover from training if you do some work or entertainment activities to increase the pressure
.
Because training is not only affected by the muscles, but also all the tissues and organs of the body
.
During the training period, only by ensuring enough sleep time and making the human muscles get enough rest, can the muscles get complete recovery and growth
.
When you have overtraining symptoms, muscle development will be stagnant, and even deprive you of your hard-working muscles
.
Recovery not only refers to muscle tissue, but also includes central nervous system, endocrine system and other physiological systems
.
Sleep at least 8 hours a day
.
6
.
Overtraining is caused by too much exercise, too fast, and not enough rest time after each training
.
Symptoms of overtraining: 1
.
For example, even if you only train a certain group of muscles every day, it is impossible to train it with a lot of intensity over and over again, otherwise your physiological system may eventually become paralyzed
.
If possible, take a nap during the day to supplement the lack of sleep at night
. 
Enough sleep and rest is the key to body recovery
.
(for more running information, please pay attention to Peng Youhui) physical activity rest tissue repair complete recovery overtraining hinders the growth of body strength
.
Reasonable recovery is as important to muscle strength growth as correct training and nutrition
.
Overtraining is a common problem among novices
.
Reduce exposure to stressful situations outside of training
.
During strength training, some muscle fibers involved in training muscle group will be damaged
.
Body recovery guidelines: 1
.
Decrease of muscle strength
.
This is the process of muscle growth
.
Each runner needs at least eight hours of continuous sleep a day
.
The pulse quickens and the blood pressure increases
.
2
. 
4
.
If you have the above symptoms, it is recommended that you stop training, rest for 5-7 days, or even longer, and then resume training
.
3
. 
In fact, it’s hard for athletes not to fall into the trap of overtraining during their entire running career
.