Did you know that working out puts stress on your body? Yes, exercise is something we all need to do and is good for us, but too much of a good thing is not good, everything in moderation.
Signs of Overtraining:
Lack of appetite
Fatigue
Depression
Heavy Muscles
Decreased Performance
Injury
Illness
Restlessness
Rest and recovery is not the same as skipping a workout. If you are working out 6 days a week, it is imperative that you rest and recover properly. Listen to your body, for everyone that is something different (yoga, Pilates, a causal walk, playing outside with your kids, reading a book, taking a bath, getting a massage, etc.).
Who is at risk?
1. Endurance athletes – marathon runners, ultra-runners, tri-athletes, etc.
2. Youth athletes – they tend to be pushed too hard or too fast by coaches
3. Anyone who works out for more than 90+ minutes a day or who runs upwards of 60 miles a week.
Under eating, not getting enough sleep and jet leg are factors that can make you more vulnerable to overtraining. If you do not get enough calories in, your body will start to burn muscle and store fat.
Regular (5 times a week), moderate exercise is the most beneficial (no more than 60 min. a day).
Suggestions:
1. Mix up your cardio so you are not always biking, running or going to the same group fitness class each week.
2. Train the upper body one day and the lower body another day. The body should be fully recovered within 48hrs of training.
3. Train chest, shoulders and triceps one day; legs the next; back and biceps on the third day. You can do cardio in between these days or treat yourself to a yoga or Pilates class.
Remember, you don’t have to work harder to get results.
Ali
