Exercise is healthy (and maybe even addicting), but when it comes to hitting the gym, is there such a thing as too much? When the amount of exercise exceeds the body’s ability to recover, instead of getting faster and stronger, we can actually end up becoming较慢且较弱（更不用说生病和受伤了）。因此，请休息那些疲倦的肌肉，并了解身体何时有足够甚至太多的警告信号。
这伤了吗？- 需要知道
For many, the fun of working out comes with reaching our goals at a steady place, be it for a championship team or personal best in the weight room. Sometimes, though, we can actually push our bodies too hard, resulting in a state ofchronic fatigue并降低了被称为过度训练的性能。尽管非常激烈的运动可能会增加将事情推得太远的可能性，但各种形状，大小和运动的运动员 - 从runnersto weightlifters — are susceptible.
A lack of progress is often a first sign of overtraining, signaling it’s probably time to make some adjustments to allow for更好的恢复（也许也可以休息一下）。但是，过度训练的症状包括各种其他酸痛，痛苦以及介于两者之间的其他烦恼：
- Achey Breaky Heart.Experiencing marked fluctuations in resting heart rate and blood pressure? It could be a sign the body needs more rest. Some observational research also suggests chronic endurance exercise can contribute to irregular heart rates. While the link between tons of exercise and heart rate problems isn’t fully understood — or accepted — it’s best to take any noticeable abnormalities seriously if they begin to occur.
- 这很伤我的心。Chronic soreness — even days after exercise — and very slow恢复费率也是常见的警告信号。
- Ouch! Keeping getting injured?Overtraining could lead to an increased likelihood ofinjury。也是如此colds and infections。
- 这不是自助餐。Dramatic fluctuations in appetite or weight could mean the body is chronically overexerted.
- 没有足够的zzz。Overtraining can also disturb oursleep patterns，使身体更难恢复。
A REASON TO REST — YOUR ACTION PLAN
Training breaks the body down, andtaking time to recoverlets it build back up stronger and faster than before. That means days off are often just as important as days on, and making sure a routine allows for R & R is key to making progress. Here are some other tips that will help anyone steer clear of overtraining:
- Mix It Up.一遍又一遍地做同样的事情可能会对身心压力。多样性有助于保持新鲜事物，如果完成correctlycan even help us reach our original goals.
- Increase Intensity Carefully.If a runner can only run a mile today, chances are they won’t be conquering a marathon tomorrow. Plan on making small steps every day toward those goals, one pound or meter at a time.
- 明智地加油。没有合适的燃料，机器运行不佳。确保dietary choicesmatch up with the type of exercise and goals.
- Catch Plenty of Sleep.We all need ourbeauty sleep, and so do tired muscles. Plan on getting at least eight hours of sleep a night for optimum recovery.
- 冷静下来。Everyday stress can affect our performance in the gym, so grab a stress ball and smile more often to feel more refreshed.
Already overtrained? Consider taking some additional time off. While the right amount of rest will vary depending on the individual, but a week or two will likely give the body time to recharge to return faster, stronger, and better rested than ever before.
你在健身房过度过度吗？在下面的评论中发出声音Facebook。
Photo: Faungg | Flickr
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