Could You Be Overtraining?

You’ve heard people say it, ‘If I train hard, I’ll get faster, I’ll get stronger and the more I train, the better I’ll get.’ Right? Wrong. What every body needs is rest and recovery. If you do not give enough to your body, you will become overtrained and you will slow down  and become weaker. Every one is different, but you MUST listen to your body and allow your yourself to have at least one day of full rest. That way your muscles can repair themselves, and rejuvenate to be ready for the next workout.

How Do I Know If I’m Overtraining?

Have you just increased your training schedule to do more days a week? Have you started a new training program that requires a repetitive motion for a long period of time (i.e., running, swimming, biking)? Are you under more emotionally or other stress than usual? If you answered, ‘yes’ to any of these questions, you may be overtraining.

What are the Symptoms of Overtraining?

Fatigue

Trouble Sleeping

Decreased appetite

Weight Loss

Headache

Change in resting heart rate

Decrease in performance

Decreased mood state (i.e., moodiness, depression, irritability, etc.)

Loss of desire to work out or compete

Altered immune system

Persistent muscle soreness

Increased injuries

Altered glucose regulation

What Are The Treatments for Overtaining?

REST! The more overtraining that has transpired, the longer you need to rest. You can alternate days of training by doing one day on, one day off until you feel the symptoms subside. But, continue to listen to your body. Gradually start back by increasing workouts no more than 10% each week. Make sure to get enough sleep, drink enough fluids and get enough nutrients in your body pre and post workout.

In Good Health,

Toni

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One Response to Could You Be Overtraining?

  1. Carrie Barton says:

    Thank you so much for posting this reminder of a subject that is often overlooked. We are so used to hearing, “Push harder.”, “Keep going.”, etc. that it can become an addiction. And if we do not listen to our body when it’s yelling at us to slow down and take a break, we can do some serious and sometimes long-lasting damage.

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