5 Warning Signs You're Overtraining

© AMI5 Warning Signs You're Overtraining

© AMI5 Warning Signs You're Overtraining

You’ve been going hard in the gym—working your legs, chest, arms, shoulders, and every other muscle to reach your goals. But are you going too hard? Working too much? Could you be overtraining yourself? Yeah, you might be. Here are the ways to know that you might be pushing a bit too hard and what you need to do to stop. Danger Zone 1 You feel guilty if you don't train at least two hours a day. Expert Fix: Limit your workouts to between 45 and 60 minutes. After this window, cortisol levels spike while levels of muscle-building testosterone decline. Workouts then become counterproductive to your goals.

Danger Zone 2 You obsess over eating fat-free meals—or skip meals entirely. Expert Fix: This preoccupation with eating "healthy" or "clean" foods is called ortherexia nervosa. "Find other hobbies so as not to obsess about food rituals," says MF adviser Jim White. Danger Zone 3 You'll sacrifice family, friends, and work responsibilities before missing or even postponing one of your workouts. Expert Fix: See a counsellor or find a support group. A doctor might prescribe an antianxiety medication.

• 5 Recovery Soaks That Soothe Sore Muscles

  
  © AMI5 Warning Signs You're Overtraining
  
  

  There’s more gain to your pain than you might think: While it’s a sign of an effective workout, it’s also a one-way ticket to a soothing recovery soak.Many minerals in Epsom salts and sea salts, such as magnesium, sodium, and bromide, are absorbed into the skin and can rid of lactic acids in the muscles, as well as toxins throughout the body. So, it makes sense that the most important ingredient for your bath soak is salt.Simple Epsom salt soaks are available at most pharmacies, but an upgrade to most sea salt blends will add congestion-clearing, skin-nourishing essential oils and other stimulating ingredients. On top of that, their aroma eases the mind and readies you for a restful night’s sleep. Here are five that are worth the upgrade.Whichever you choose, start with a soak just once a week, following a workout since soaks can dry out the skin. After two or three weeks, increase to twice a week if needed, and check for any change to your skin. If you have naturally dry skin, use a smaller dose of product if you need to soak more than once in a week. If you're able, follow each soak with body lotion to rehydrate the skin. 

• PLANT

  
  © AMI5 Warning Signs You're Overtraining
  
  

  Healing Bath SoakSea salt, mustard, and eucalyptus oil form a divine healing trinity. Mustard boosts circulation to ward away any brooding lactic acid, while the sea salts and eucalyptus oil work in tandem to calm aching muscles and clear nasal congestion.$32, plantapothecary.com

• Molton Brown

  
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  Recharge Black Pepper SPORT Muscle SoakGrapefruit, cardamom, black pepper oil, and sea salt combine for a post-workout recovery that’ll have you back on your feet (and ready for round two) the following day.$30, moltonbrown.com

• AHAVA

  
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  Eucalyptus Dead Sea Bath SaltsAs if the Dead Sea salt wasn’t soothing enough, they added eucalyptus oil to calm your senses and nourish your skin.$22, ahava.com

• Fig + Yarrow

  
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  Mustard SoakGive your body a detox with Fig + Yarrow’s calming curation: Dead Sea salt, baking soda, magnesium (Epsom) salt, mustard, and essential oils.$32, figandyarrow.com

• Elemis

  
  © AMI
  
  

  Aching Muscle Super SoakWith a blend of juniper, birch, clove, lavender, thyme, and chamomile—plus sea salt, of course—it’s as if you found a hot tub in the middle of the forest.$63.50, nordstrom.com

Danger Zone 4 In the gym, you push through pain, regardless of severe injury or illness. Expert Fix: Be honest with yourself. If you're hurt, don't work out! "Otherwise, you're going to end up in your 30s or 40s, sidelined with injuries and not be able to train at all," White says. Danger Zone 5 You experience nagging muscle/joint pain, headaches, poor immunity (frequent colds and sore throats), insomnia, and find yourself feeling tired—even after resting. (You may also experience a sudden drop in training capacity/intensity or a loss of enthusiasm for sports.) Expert Fix: Always take two days off a week from weights for recovery—maybe even more than that after three months of hard training. The law of diminishing returns applies to training. Overdo it, and instead of getting stronger, you get weaker and worse.

source : Men's Fitness (http://www.mensfitness.com/)

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