摘要：OverTraining signals: poor sleep, elevated resting heart rate, fatigue during training, irritability—need to be alert in time.

过度训练的信号：睡眠变差、静息心率升高、训练时乏力、情绪易怒，需及时警惕。

OverTraining signals: poor sleep, elevated resting heart rate, fatigue during training, irritability—need to be alert in time.

每周训练不超过 5-6 天，至少留 1-2 天完全休息，让身体系统（神经、肌肉）修复。

Train no more than 5-6 days a week; leave at least 1-2 full rest days for body systems (nerves, muscles) to repair.

同一部位肌肉每周训练不超过 2 次（如胸肌练 1 次后，间隔 48 小时以上再练）。

Train the same muscle group no more than 2 times a week (e.g., train chest once, then wait over 48 hours to train again).

训练计划需有 “减载周”：每 4-6 周安排 1 周低强度训练（重量减 30-50%），避免累积疲劳。

Training plans need a "deload week": arrange 1 week of low-intensity training (30-50% weight reduction) every 4-6 weeks to avoid accumulated fatigue.

保证热量和营养摄入：训练量增加时，热量需同步提升，否则身体会因能量不足过度消耗。

Ensure calorie and nutrient intake: when training volume increases, calories need to rise simultaneously; otherwise, the body will overconsume due to insufficient energy.

学会倾听身体：感到异常疲劳时，可缩短训练时间或改为拉伸放松，不必硬撑。

Learn to listen to your body: when feeling abnormally tired, shorten training time or switch to stretching—no need to force through.

记录训练日志（重量、次数、身体感受），便于观察是否有过度训练趋势，及时调整。

Keep a training log (weight, reps, physical feelings) to observe overtraining trends and adjust in time.

来源：修罗陛下