{"id":8382,"date":"2020-08-12T19:59:26","date_gmt":"2020-08-12T19:59:26","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=8382"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-recover-from-overtraining","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/","title":{"rendered":"How To Recover From Overtraining And Why Skipping Rest Days Isn&#8217;t The Answer"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#How_To_Recover_From_Overtraining\" >How To Recover From Overtraining?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#What_Is_Overtraining\" >What Is Overtraining?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#How_Do_You_Know_If_Youre_Overtraining\" >How Do You Know If You&#8217;re Overtraining?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Signs_And_Symptoms_Of_Overtraining\" >Signs And Symptoms Of Overtraining<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Decreased_Performance\" >Decreased Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Plateaued_Progress\" >Plateaued Progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#A_Compulsive_Need_To_Workout\" >A Compulsive Need To Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Loss_Of_Appetite\" >Loss Of Appetite<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Insomnia_Or_Restless_Sleep\" >Insomnia Or Restless Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Loss_Of_Enthusiasm_And_Lack_Of_Energy\" >Loss Of Enthusiasm And Lack Of Energy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Lowered_Immunity\" >Lowered Immunity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Increased_Injury_And_Pain_In_Muscles_And_Joints\" >Increased Injury And Pain In Muscles And Joints<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Moodiness_And_Irritability\" >Moodiness And Irritability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Depression\" >Depression<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Insatiable_Thirst\" >Insatiable Thirst<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Chronic_Fatigue\" >Chronic Fatigue<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#How_To_Best_Recover_From_Overtraining\" >How To Best Recover From Overtraining<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Take_A_Well-Deserved_Break\" >Take A Well-Deserved Break<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Get_A_Massage\" >Get A Massage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Drink_More_Water\" >Drink More Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Start_Cross-Training\" >Start Cross-Training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#How_Long_Does_It_Take_To_Recover_From_Overtraining\" >How Long Does It Take To Recover From Overtraining?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#How_To_Recover_From_Overtraining_Arms\" >How To Recover From Overtraining Arms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#How_To_Recover_From_Overtraining_Fatigue\" >How To Recover From Overtraining Fatigue<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Overtraining_Treatment_What_Can_Be_Done\" >Overtraining Treatment: What Can Be Done?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#How_To_Prevent_Overtraining\" >How To Prevent Overtraining<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Rest_Days\" >Rest Days<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Reduce_How_Much_You_Workout\" >Reduce How Much You Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Manage_Your_Expectations_And_Goals\" >Manage Your Expectations And Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Sleep_More\" >Sleep More<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Change_Up_Your_Workouts\" >Change Up Your Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#Surround_Yourself_With_Positive_Influences\" >Surround Yourself With Positive Influences<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Recover_From_Overtraining\"><\/span>How To Recover From Overtraining?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re like most people,\u00a0 you have been wondering how to recover from overtraining.\u00a0 Chances are that at least once or twice you have pushed your body too far and then began to see some negative side effects related to overtraining. When people first begin to exercise or are <a href=\"https:\/\/betterme.world\/articles\/twist-board-weight-loss\/\">working out<\/a> with a specific timeline and goal in mind, quite a few will tend to push themselves too far without even realizing it. This leads to a condition of overtraining, which for the average gym-goer or athlete can be quite draining on both their physical and mental health.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Recover_From_Overtraining\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Overtraining\"><\/span><b>What Is Overtraining?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Overtraining or the overtraining syndrome happens when an athlete or actually anyone seek to increase their performance by increasing some metric in their workouts. While there is nothing wrong with this, the problem comes when the person in question does not take time to rest and recover from training that taxes their body too hard (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Know_If_Youre_Overtraining\"><\/span><b>How Do You Know If You&#8217;re Overtraining?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The feeling of overtraining is not the same as being exhausted or sore from working out. While your body and muscles might be very sore from some workouts, overdoing it at the gym is a quite a different feeling.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overexerting yourself while working out affects your body and your mind, mood, and even your heart. Here are some things to watch out for, things that are helpful in letting you know that you are overtraining.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Recover_From_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-33401 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4898-1024x576.png\" alt=\"how to recover from overtraining\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4898.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4898-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4898.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4898-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4898.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Signs_And_Symptoms_Of_Overtraining\"><\/span><b>Signs And Symptoms Of Overtraining<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are experiencing any of the below signs and symptoms, then you are most probably overtraining<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Decreased_Performance\"><\/span><b>Decreased Performance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is usually the most common sign of overtraining. Have you realized that your performance at the gym has gone down? Maybe you have noticed that your strength and muscle endurance has decreased? Or maybe you are not as agile or fast as you previously were. If these are some of the symptoms that you are experiencing, then you could be over-exerting yourself.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Plateaued_Progress\"><\/span><b>Plateaued Progress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A plateau your physical progress goes hand in hand with overexercising. In this case, you will notice that no matter how hard you are working out, your muscles are no longer growing. Working out tears down muscle and rest days gives them time to heal, recover, and grow. Without this break, your muscles will keep tearing and may start burning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are trying to lose weight and are over exercising, your weight loss will plateau and you might even gain weight (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/13722980-how-to-exercise-to-lose-weight\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). These extra pounds will be due to the stress you are placing on your body, which is prompting the production of cortisol, making your body hold on to fat.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/why-am-i-not-getting-stronger\/\">Why Am I Not Getting Stronger: Reasons And Proven Ways To Bust Those Plateaus<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Recover_From_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-38750 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875-1024x576.png\" alt=\"how to recover from overtraining\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5875.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"A_Compulsive_Need_To_Workout\"><\/span><b>A Compulsive Need To Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Being dedicated to exercising is fantastic, it helps you keep going and making it a lifestyle. However, not taking a break from the gym to just rest is not a healthy habit. If you realize that you are always thinking about your next workout and probably doing so several times a day, you should take a conscious break before injuring yourself.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Loss_Of_Appetite\"><\/span><b>Loss Of Appetite<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is quite a common occurrence, especially in competitive athletes who are always continually working out and training (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5579705\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This is caused by a hormonal imbalance that affects ghrelin and leptin, the hunger and satiety hormone, respectively.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Insomnia_Or_Restless_Sleep\"><\/span><b>Insomnia Or Restless Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sleep is highly regarded when it comes to weight loss and bodybuilding as it gives your body time to rest and repair itself. However, when you work out too much, the constant stress that your body is in prevents you from sleeping well and restfully. This, in turn, causes fatigue and moodiness.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Recover_From_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-32963 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-1024x576.png\" alt=\"how to recover from overtraining\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Loss_Of_Enthusiasm_And_Lack_Of_Energy\"><\/span><b>Loss Of Enthusiasm And Lack Of Energy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is not unusual to want to skip a gym session or feel too exhausted to go workout after a long day. However, if you are constantly under enthusiastic and cannot sum up enough energy to go to the gym or exercise at home, it might be because you have been overtraining and your body cannot take it anymore.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Lowered_Immunity\"><\/span><b>Lowered Immunity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While moderate workouts are known to help build a strong immune system, lower the risk of diabetes, and even prevent certain cancers, overtraining has the opposite effect on your immunity. While vigorous exercise does not lower immunity per se, it can make you susceptible to illness for up to 72 hours (<\/span><a href=\"https:\/\/www.verywellfit.com\/exercise-and-immunity-3120439\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Recover_From_Overtraining\" rel=\"noopener noreferrer\">set this plan in motion<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Recover_From_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-32602 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1024x576.jpg\" alt=\"6 day workout split\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Increased_Injury_And_Pain_In_Muscles_And_Joints\"><\/span><b>Increased Injury And Pain In Muscles And Joints<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Over exercising leads to you training in a weakened state. This leads to aggravating old injuries or getting injured more often. Overused muscles and joints also cause joint pain. If you are not sure that you are injured, take note of how long the pain lasts. Anything about or more than two weeks should be considered an injury.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Moodiness_And_Irritability\"><\/span><b>Moodiness And Irritability<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercise, in general, increases adrenaline, however, working out too much causes prolonged high levels of cortisol and increases your stress levels. When these two hormones are released together, there comes an imbalance that affects your mood and tends to make you more angry.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Recover_From_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-32224 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4455-1024x576.png\" alt=\"top 10 foods high in electrolytes\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4455.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4455-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4455.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4455.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Depression\"><\/span><b>Depression<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Many people use exercise as a way to deal with mental health issues, however overdoing it can have the opposite effect. Frustrations from not sleeping well cause this poor performance, high expectations, as well as the habit of not eating enough, plateaued progress, and increased stress levels (<\/span><a href=\"https:\/\/www.verywellfit.com\/in-the-forum-can-exercise-cause-depression-3976865\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> Meditation For Anxiety: Practical Ways To Live Daily Without Worries And Depression<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Insatiable_Thirst\"><\/span><b>Insatiable Thirst<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This might be because your body is in a catabolic state &#8211; burning and consuming muscle as energy &#8211; where it leads to utter dehydration (<\/span><a href=\"https:\/\/www.mensjournal.com\/health-fitness\/12-signs-youre-overtraining\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Chronic_Fatigue\"><\/span><b>Chronic Fatigue<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Not only does this come from overtraining, but it is also fueled from the lack of appetite that causes you not to eat enough.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Recover_From_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-32181 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474-1024x576.png\" alt=\"how to recover from overtraining\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Best_Recover_From_Overtraining\"><\/span><b>How To Best Recover From Overtraining<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you realize that you have been overexerting yourself in your workouts, you might be looking for answers to &#8216;how to recover from overtraining&#8217;. Luckily, there are a few simple things that you may do at home to help you recover.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Take_A_Well-Deserved_Break\"><\/span><b>Take A Well-Deserved Break<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Overtraining or overreaching is caused by not taking enough rest days in between your exercise routines. The first thing to do is to stop going to the gym or for those exercising at home, to stop doing <a href=\"https:\/\/betterme.world\/articles\/betterme-home-workout-diet\/\">home workouts<\/a>. Try taking a week-long break from all exercising. Go and have a talk with your doctor and after speaking with your doctor you can work out a plan for going back to working out or maybe instead to just do simple stretches so that you may keep yourself flexible.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Get_A_Massage\"><\/span><b>Get A Massage<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is one of the favorite go-to fixes for professional athletes on how to recover from overtraining. They often receive deep-tissue sports massages after intense workouts or games. Getting a much-needed massage on the affected muscles can help you recover faster and offers relief from painful muscles that often hurt a lot from too much physical activity.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Recover_From_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-32136 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492-1024x576.png\" alt=\"how often should i run\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Drink_More_Water\"><\/span><b>Drink More <a href=\"https:\/\/betterme.world\/articles\/14-day-lemon-water-challenge\/\">Water<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Overtraining and dehydration often go hand in hand. As you rest to recover, remember to hydrate. Men should drink about 3.7 litres of water a day while women should consume about 2.7 litres each day (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/water\/art-20044256\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Start_Cross-Training\"><\/span><b>Start Cross-Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once you are well enough to start working out again, i.e., you have been cleared by a doctor, be sure to mix-up workouts. This is a great way to target the conditioning of different muscle groups, develop a new set of skills, and work out some muscles while allowing others to rest and recover (<\/span><a href=\"https:\/\/www.verywellfit.com\/cross-training-improves-fitness-and-reduces-injury-3120769\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_Recover_From_Overtraining\"><\/span><b>How Long Does It Take To Recover From Overtraining?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Depending on how badly your body and muscles have been strained due to over exerting yourself at the gym, recovery could take anywhere from a few weeks to a couple of months. Be sure to talk to your doctor in order to know the best way forward.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Recover_From_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-31937 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/3-1-1024x576.jpg\" alt=\"how to recover from overtraining\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/3-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/3-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/3-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/3-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/3-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Recover_From_Overtraining_Arms\"><\/span><b>How To Recover From Overtraining Arms<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Arm blasting workouts such as push-ups, bicep curls, and tricep extensions are a great help to grow arm muscles and shed fat &#8211; depending on your goal of course. However, doing them too much can lead to a condition of over-exercising the arms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to recover from overtraining arms is to take a break from doing any arm exercises. Do some cardio or leg workouts for a couple of days instead. Also, be sure to take a full rest day or two not only to rest your arms but your whole body as well.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Recover_From_Overtraining_Fatigue\"><\/span><b>How To Recover From Overtraining Fatigue<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chronic fatigue is one of the most common symptoms of overtraining. If you are experiencing this, some of the things you can do include:<\/span><\/p>\n<p><b>1. Sleep more <\/b><span style=\"font-weight: 400;\">&#8211; Interrupted sleep is a side effect of overtraining. Lack of enough sleep also means that you will feel more exhausted during the day. Take a day off and sleep as much as you want. Make sure to remove all distractions, such as your phone, TV, or computer, and just sleep. Adults are recommended to get 7 to 9 hours of sleep each night.<\/span><\/p>\n<p><b>2. Invest in more rest days<\/b><span style=\"font-weight: 400;\"> &#8211; Rest days are not just for the weak. They give you ample time to let your body and muscles heal and repair themselves from the wear and tear caused by exercising. Not getting enough rest after working out will easily cause you to be extremely fatigued.<\/span><\/p>\n<p><b>3. Eat more <a href=\"https:\/\/betterme.world\/articles\/what-fruits-are-high-in-protein\/\">protein <\/a><\/b><span style=\"font-weight: 400;\">&#8211; Not only does overtraining cause fatigue, but also not getting enough protein can cause weakness and tiredness (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-not-enough-protein-signs#\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The percentage of proteins is high among the list of foods known to counter fatigue (<\/span><a href=\"https:\/\/www.webmd.com\/food-recipes\/features\/foods-fight-fatigue#1\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Some protein-rich foods that you can consume include lean meats, poultry, fish and seafood, eggs, and dairy products such as milk, greek yogurt, and cottage cheese.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Recover_From_Overtraining\" rel=\"noopener noreferrer\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Overtraining_Treatment_What_Can_Be_Done\"><\/span><b>Overtraining Treatment: What Can Be Done?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned above, overtraining treatment includes drinking water, getting adequate rest, and getting a massage. However, remember that recovering from this could require a couple of weeks or months. Take some time off the gym and focus on other things in your life.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Recover_From_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-31916 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Prevent_Overtraining\"><\/span><b>How To Prevent Overtraining<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some simple ways in which you could effectively prevent overtraining:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Rest_Days\"><\/span><b>Rest Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The most obvious answer to &#8216;how to prevent overtraining&#8217; is to simply take rest days. No matter how dedicated you are, your body needs the time off to repair, heal, and strengthen itself. Resting enables your body to increase the protein content of muscle cells, thus making the muscles bigger and preventing them from breaking down, in addition to preventing muscle breakdown. It also provides time to help replenish energy stores and fluids lost during working out (<\/span><a href=\"https:\/\/www.verywellfit.com\/the-benefits-of-rest-and-recovery-after-exercise-3120575\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Your rest days should be at least once or twice a week.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Reduce_How_Much_You_Workout\"><\/span><b>Reduce How Much You Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Reducing the number of reps you do, how many hours spent working out and how often you work out is a great step to preventing overtraining. If you are trying to work out more, pace yourself rather than jumping in head first, a process which often leads to over-exercising.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Manage_Your_Expectations_And_Goals\"><\/span><b>Manage Your Expectations And Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Setting unrealistic goals can lead to overtraining as one makes the efforts to reach them. Slower weight loss and muscle growth are eternally better than over-exercising from trying to do so too fast.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Recover_From_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-31437 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3915-1024x576.png\" alt=\"how to recover from overtraining\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3915.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3915-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3915.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3915-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3915.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Sleep_More\"><\/span><b>Sleep More<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As stated, sleeping helps your muscles recover. Try getting seven to nine hours of uninterrupted sleep every night to give your body ample time to repair itself.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Change_Up_Your_Workouts\"><\/span><b>Change Up Your Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Do not be tempted to do just cardio or weights only in your routine. Doing this may stress out specific muscles leading you to find ways to recover from having overtrained. Instead of this, pick specific days for cardio or workouts (or a combination of the two if you are capable), while incorporating rest days every week.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Surround_Yourself_With_Positive_Influences\"><\/span><b>Surround Yourself With Positive Influences<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sometimes the best part of working out is the interaction with the community that you find among the people in your local gym or park. These people can be helpful to influence, advise, and support you in your health journey. Note however, that some influences are not the best and could lead you down dangerous paths.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The people around you should know and respect your limits. They should not push you to do more if it might lead you to overtraining and muscle breakdown. If you find yourself surrounded by such people, don\u2019t hesitate to leave them as peer pressure could easily lead to overexerting yourself.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The secret to how you may recover from overtraining largely lies in taking rest days every week. Doing this once or twice a week gives your body ample time to recover from all you have been putting it through while working out during the week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, other factors can also contribute to overtraining. Besides being sure to get enough sleep, eat well and set realistic goals for your fitness. Please note that while this article could be used to self-diagnose, it is always a great idea to visit a doctor for a professional diagnosis. This article just helps give you clues on what could be happening and what you can ask your doctor.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=How_To_Recover_From_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-41516 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-adda9a1fd4.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><strong>DISCLAIMER:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><strong>SOURCES:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.livestrong.com\/article\/13722980-how-to-exercise-to-lose-weight\/\"><span style=\"font-weight: 400;\">5 Exercise Mistakes That Can Actually Halt Weight Loss<\/span><\/a><span style=\"font-weight: 400;\"> (2019, livestrong.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.verywellfit.com\/in-the-forum-can-exercise-cause-depression-3976865\"><span style=\"font-weight: 400;\">5 Questions to Ask Yourself If You Feel Depressed After a Workout<\/span><\/a><span style=\"font-weight: 400;\"> (2019, verywellfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mensjournal.com\/health-fitness\/12-signs-youre-overtraining\/\"><span style=\"font-weight: 400;\">12 Signs You\u2019re Overtraining<\/span><\/a><span style=\"font-weight: 400;\"> (n.d, mensjournal.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.verywellfit.com\/exercise-and-immunity-3120439\"><span style=\"font-weight: 400;\">Can Too Much Exercise Decrease Your Immunity?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5579705\/\"><span style=\"font-weight: 400;\">Changes in Stress and Appetite Responses in Male Power-Trained Athletes during Intensive Training Camp<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/food-recipes\/features\/foods-fight-fatigue#1\"><span style=\"font-weight: 400;\">Foods to Fight Fatigue<\/span><\/a><span style=\"font-weight: 400;\"> (2013, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.verywellfit.com\/the-benefits-of-rest-and-recovery-after-exercise-3120575\"><span style=\"font-weight: 400;\">Importance of Rest and Recovery After Your Exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">Overtraining Syndrome<\/span><\/a><span style=\"font-weight: 400;\"> (2012, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-not-enough-protein-signs\"><span style=\"font-weight: 400;\">Signs You&#8217;re Not Getting Enough Protein<\/span><\/a><span style=\"font-weight: 400;\"> (2018, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.verywellfit.com\/cross-training-improves-fitness-and-reduces-injury-3120769\"><span style=\"font-weight: 400;\">The Benefits of Cross-Training<\/span><\/a><span style=\"font-weight: 400;\"> (2019, verywellfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/water\/art-20044256\">Water: How much should you drink every day?<\/a> (2017, mayoclinic.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>How To Recover From Overtraining? If you\u2019re like most people,\u00a0 you have been wondering how to recover from overtraining.\u00a0 Chances are that at least once or twice you have pushed your body too far and then began to see some negative side effects related to overtraining. When people first begin to exercise or are working [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":8400,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[109],"class_list":["post-8382","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Recover From Overtraining And Why Skipping Rest Days Isn&#039;t The Answer - BetterMe<\/title>\n<meta name=\"description\" content=\"Check out this article to learn how to recover from overtraining, and what signs you should look out for in future to keep your health in check.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Recover From Overtraining And Why Skipping Rest Days Isn&#039;t The Answer\" \/>\n<meta property=\"og:description\" content=\"Check out this article to learn how to recover from overtraining, and what signs you should look out for in future to keep your health in check.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1769311358-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1711\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c1a70231a169871432eddf2529db3e6a\"},\"headline\":\"How To Recover From Overtraining And Why Skipping Rest Days Isn&#8217;t The Answer\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/\"},\"wordCount\":2516,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1769311358-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\">How To Recover From Overtraining?<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019re like most people,\u00a0 you have been wondering how to recover from overtraining.\u00a0 Chances are that at least once or twice you have pushed your body too far and then began to see some negative side effects related to overtraining. When people first begin to exercise or are <a href=\\\"https:\/\/betterme.world\/articles\/twist-board-weight-loss\/\\\">working out<\/a> with a specific timeline and goal in mind, quite a few will tend to push themselves too far without even realizing it. This leads to a condition of overtraining, which for the average gym-goer or athlete can be quite draining on both their physical and mental health.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Overtraining?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Overtraining or the overtraining syndrome happens when an athlete or actually anyone seek to increase their performance by increasing some metric in their workouts. While there is nothing wrong with this, the problem comes when the person in question does not take time to rest and recover from training that taxes their body too hard (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Do You Know If You're Overtraining?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The feeling of overtraining is not the same as being exhausted or sore from working out. While your body and muscles might be very sore from some workouts, overdoing it at the gym is a quite a different feeling.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Overexerting yourself while working out affects your body and your mind, mood, and even your heart. Here are some things to watch out for, things that are helpful in letting you know that you are overtraining.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gende ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/\",\"name\":\"How To Recover From Overtraining And Why Skipping Rest Days Isn't The Answer - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1769311358-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Check out this article to learn how to recover from overtraining, and what signs you should look out for in future to keep your health in check.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1769311358-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1769311358-scaled.jpg\",\"width\":2560,\"height\":1711,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"How To Recover From Overtraining And Why Skipping Rest Days Isn&#8217;t The Answer\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/c1a70231a169871432eddf2529db3e6a"},"headline":"How To Recover From Overtraining And Why Skipping Rest Days Isn&#8217;t The Answer","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/"},"wordCount":2516,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1769311358-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\">How To Recover From Overtraining?<\/h2>\r\n<span style=\"font-weight: 400;\">If you\u2019re like most people,\u00a0 you have been wondering how to recover from overtraining.\u00a0 Chances are that at least once or twice you have pushed your body too far and then began to see some negative side effects related to overtraining. When people first begin to exercise or are <a href=\"https:\/\/betterme.world\/articles\/twist-board-weight-loss\/\">working out<\/a> with a specific timeline and goal in mind, quite a few will tend to push themselves too far without even realizing it. This leads to a condition of overtraining, which for the average gym-goer or athlete can be quite draining on both their physical and mental health.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is Overtraining?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Overtraining or the overtraining syndrome happens when an athlete or actually anyone seek to increase their performance by increasing some metric in their workouts. While there is nothing wrong with this, the problem comes when the person in question does not take time to rest and recover from training that taxes their body too hard (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h2 style=\"text-align: center;\"><b>How Do You Know If You're Overtraining?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The feeling of overtraining is not the same as being exhausted or sore from working out. While your body and muscles might be very sore from some workouts, overdoing it at the gym is a quite a different feeling.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Overexerting yourself while working out affects your body and your mind, mood, and even your heart. Here are some things to watch out for, things that are helpful in letting you know that you are overtraining.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gende ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/","url":"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/","name":"How To Recover From Overtraining And Why Skipping Rest Days Isn't The Answer - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1769311358-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Check out this article to learn how to recover from overtraining, and what signs you should look out for in future to keep your health in check.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1769311358-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1769311358-scaled.jpg","width":2560,"height":1711,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"How To Recover From Overtraining And Why Skipping Rest Days Isn&#8217;t The Answer"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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