Injury Management

Avoiding Overtraining in your Fitness Routine

Know the Signs of Overtraining

Starting a new workout routine is exciting. You’re motivated and looking for results but as always be careful to listen to your body. You can have too much of a good thing and that includes your workouts. Especially if you are new to working out, be aware of the warning signs of pushing your body too hard, too fast. Avoiding over-training is as simple as including enough rest and recovery time into your routine.

Overdoing workouts, training multiple times a day, and not including recovery time in your fitness routine are leading causes of over training. Over-training is placing excessive stress on the body. Pushing yourself too hard wears your body down physically and mentally. You may notice yourself getting sick more often than usual. In addition, physical signs include changes to how your body functions at rest. Over-training causes increased resting heart rate or an increase in the amount of time it takes your heart rate to return to resting, changes in blood pressure, body temperature, and metabolism. This is because your body is too tired to properly function due to excessive strain from workouts.

Just like your body, your mind also becomes exhausted from physical overexertion during exercise. Over-training is putting your body under more stress than it can handle or properly recover from in the amount of time between workouts. The same symptoms you expect from highly stressful situations in your daily life result from over training. Psychological symptoms to look out for include: trouble sleeping or drowsiness, emotional and motivational imbalances, lack of appetite, or anxiety. This is due to increased amounts of cortisol, the stress hormone, being produced in your body without proper recovery time.

Preventing Over-Training is Easy

Listen to your body. Prevention of over training includes taking time off, decreasing the volume of training, changing up your routine, properly fueling your body nutritionally, and getting plenty of sleep. Gradually working towards your goals at a pace that is sustainable for you! Take time to recover, your body needs it.