This is the time of year when everyone is super motivated to exercise and get fit. People start ambitious fitness routines and go at it full throttle. While I love the enthusiasm, I usually end up telling my clients to give it a rest! Overtraining can end up making your workout work against you. Like most things in life, too much exercise can be bad thing.
Overtraining is a physical, behavioral and emotional condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. This can be very common this time of year. Many people think overtraining only applies to weight lifters and marathon runners but anyone who is doing too much exercise can be considered to be overtraining.
Your body needs rest. It actually makes the most gains while it is recovering from the workout you just did. When you are exercising so much that your body can not fully recover, you begin to lose your fitness. You should not be feeling exhausted from your workout all the time. Here are some signs of overtraining.
- Decreased performance. If you used to be able to do an entire Zumba class and then lift weights for 30 minutes and now you are exhausted half way through the class, you might be overtraining. Decreased ability to do the routine you have been doing is considered a sign of overtraining.
- Excessive tiredness. If you always feel tired, you may be overtraining. You shouldn’t feel tired from your 5 pm workout the next day at 2 pm. Being a little sore is different than being excessively tired. Pay attention to your energy level to see if you may be overtraining.
- Decreased appetite. If you are working out the same amount or more and have no appetite, it may be a sign of overtraining. Take a few days off and see if your appetite returns.
- Chronic muscle pain. Constant muscle pain is not a good sign. Overused muscles may be sore all the time. Pay attention to any muscle or joint pain! “No pain, no gain” is not always true.
- Changes in personality. If you find yourself more irritable or anxious you may be overtraining. Too much exercise and too little rest can cause mood swings and irritability.
If you find yourself experiencing any of these symptoms, you may be in need of a rest. Don’t be afraid to take a few days off. Try to take about 3 days off to rest if you think you may be overtraining. You might feel guilty or bad about stopping your workout, especially if you have just recently started, but it will be worth it. Your body will make gains while you rest. Once you start exercising again, remember to vary your workout. Variety can help you avoid overtraining certain muscles.
- Jennifer
Labels: Exercise, Jennifer, Physical Activity
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You have to always listen to your body! I'm a firm believer in that. I'm actually in rest mode right now :-) last work out I had was KILLER! I'm all about pushing myself but sometimes you just need a rest night to get your muscles back to norm.