Feeling a little run down? Sharing three tips to maximize your results and stop overtraining in its tracks!
Overtraining is a hot topic in the fitness world. And I think it call goes back to the idea that if a little is good, more must be better. Even with the best intentions, sometimes we can go overboard with our training. We find something we enjoy and go all in. We all do it, but if we’re not careful, we can do more harm than good.
There are lots of definitions for overtraining but to keep it super simple, it’s training at an intensity/frequency that makes it hard for your body to recover.
What’s overtraining look/feel like?
- Fatigue, not being able to push through your workouts with as much intensity
- Insomnia, you can’t sleep
- Persistent muscle soreness, can’t shake those sore muscles, even three days after your last workout
- An elevated resting heart rate
- Decreased appetite
- Irritability & depression
- You’re getting sick or hurt more often
If these symptoms are sounding familiar and you’ve been working out hard for a while now, I’d suggest taking some extended time off. Your body needs to recover from the intense amount of stress.
I know how hard that can be to hear. There was a time that I would look back over the last months (!) and not remember the last time I took a rest day. The sad thing, that rest was exactly what my body needed to make any sort of progress. At this point, I take at least two days off a week, which has helped my workouts so much!
Regardless of where you’re at in your fitness journey, I’m sharing my three tips to prevent overtraining. I hope they help! If you have questions, please shoot me an email 🙂
My three tips to prevent overtraining
Identify your functional imbalances
If you are working out intensely, you put yourself at risk for repetitive stress injuries. Add in some muscle imbalances caused by daily life (sitting all day? wearing shoes with a heel? carrying a baby?) and you’re more likely to get an overuse injury.
Work with a fitness professional to identify overactive and underactive muscles so you can start fixing these imbalances before they cause an injury. It’s an investment for sure, but it will help you sustain activity and make sure you don’t have to quit the workouts you love due to an injury.
Periodize your training
Mix it up! If you are training at the same intensity all year, your body loses the chance to recover and rebuild. Your training plan should incorporate weeks of high intensity training, mixed with lower intensity weeks, too. This will maximize your results and ensure your body can rest! Also remember that your body starts to adapt to a workout within four weeks, burning fewer calories and becoming more efficient.
Rest & recover
I know I sound like a broken record but resting is just as much a part of your fitness plan as your workouts and nutrition. Rule of thumb? The more intensely you are training, the more rest your body requires!
These topics can be confusing and can be made a lot easier by working with a trainer. Things like recognizing muscle imbalances or created a periodized training program are just what we do 🙂 If you want some help, I would love to work with you!
How do you recognize when you’re overtraining?