Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues.
Exercise of any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.
Recovery time allows these stores to be replenished and gives time for tissue repair to occur. without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of over training often occur from lack of recovery time.
Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance, and increased risk of injury among many others.
Make sure to listen to your body!
Also remember that stimulants like caffeine or pre-workout can mask the symptoms of over training.
More isn’t always better. Stay mindful when training.