Some signs of overtraining are obvious, while others you might not notice right away—muscle fatigue, persistent soreness, depression, elevated resting heart rate, loss of appetite, injury and insomnia are just a few of the warning signs. Luckily overtraining can be easily solved. Connie, from our iFamily Mom & Dad Squad shares some tips on how you can prevent over training. Take a look!
5 Ways to Prevent Over Training
I work out for a living. It’s my job, it’s my passion, and it’s what keeps me sane. But it is also something that I tend to do too much of. There most definitely is too much of a good thing. Working out too much or too hard can lead to injury, metabolism issues, and burn out. It can cause fatigue. You can make yourself sick. The dictionary states, “Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes. It occurs when the volume and intensity of the exercise exceeds an individual’s recovery capacity. They cease making progress, and can even begin to lose strength and fitness.”
It is easy, especially if you are focused on a weight loss or muscle mass goal or a race, to lose sight of your need to rest. Your body needs time to recover from a hard workout, rebuild itself and rejuvenate. How much rest you need definitely varies from person to person. Certainly, the better shape you are in, the easier the more intense workouts seem, and then it seems logical to think that you need less rest. But that is not the case. All fitness levels, body types, etc. need rest to recover.
Take a rest day or two
Training 5-6 days a week can produce great results, but you will see even better results when you allow yourself to rest at least one-two days a week. Take a break from the gym and let your muscles recover. Go back refreshed, refocused and ready to take on a hard workout.
Vary your training
If you are lifting weights, change up the muscles you are working every day. If you lift chest and biceps Monday, move on to triceps and back Tuesday and then legs on Wednesday. Continue rotating and that will allow your muscles to recover from a tough workout.
Make sure you are eating enough
Proper calorie intake can make or break a workout routine. You have to take in enough calories to support your body through your tough workouts. If you are trying to cut weight, you still have to eat to keep your metabolism revved and your body nourished. It’s when you are not eating enough that your body starts to stress and hold on to what little fat and calories it is getting, leading to weight gain and a sluggish metabolism.
Foam rollers and stretching
Roll out some of your soreness using a foam roller. This helps relieve the soreness and tightness of overtraining. Make sure to stretch—muscles tend to get tight after a tough workout, leading to prolonged soreness and loss of flexibility.
Take a break
If you are really starting to feel fatigued and rest days aren’t helping, there is nothing wrong with taking some time off. Stay away from the gym for a week. Or if you have been doing cardio, lighten it to just walking for a week. Put down the weights and take up jogging for a week. Just give yourself a break. Let your muscles recover. Let yourself relax. The gym will still be there when you are ready to come back.
Overtraining is a hard topic for me. I tend to do too much all the time. Between teaching classes, trying to get in the weight lifting I want to everyday and then getting in my cardio, I am working out sometimes two and three times a day. And I am the worst injured person you will ever meet. I do not do well with being injured or sick, as both take me out of my routine. I have to remind myself that while exercise is good for me and what I enjoy, my body also needs rest.
Taking a rest day will not cause me to lose all my muscle mass. If I miss one run or one stair stepper session I will not lose my cardio endurance . I have to constantly tell myself to give it a rest and let myself recover. I can’t teach when I am injured and I’m not a very good instructor if I am overly tired, so I am learning to find the balance there.
From iFamily to Yours,