Anything taken or done excessively, even a good thing, can be harmful. The same applies to fitness training. Overtraining is not a reserve of the long-term and experienced trainer. Even the newbie can easily also fall into the trap of overtraining. For the best results, every trainer must follow the simple principle of progression. If that doesn’t happen, the trainer may find herself or himself getting unmotivated to attain the set goals, getting over trained, and possibly injured in the process.
But how can you tell if you are overtraining? Overtraining can be described as an increase in the intensity and/or volume of exercise that tends to lead a reduction in performance. Often, recovering from this condition may take many days or even several weeks. A less severe or shorter overtraining variation is known as overreaching, from which you can easily recover in a couple of days.
Look for these warning signs that will tell you that a break/change is needed with your fitness training.
Overtraining is normally the result of the trainer getting overzealous in attempts to improve performance and feeling that he or she need to continue training without taking a vital break. It can easily amount to you being unable to complete a routine workout. Here, we are not referring to normal training failure-the kind of failure experienced when you are trying to break your personal records.
If suddenly you find yourself struggling hard to lift weights that previously were lifted without too much stress, odds are high that you are overtrained. If your body doesn’t get adequate rest, you won’t have the capacity to function properly for some time, let alone lifting heavier weights.
Increased Injury Incidences
If constantly you are pushing your body beyond what it can cope with, then eventually, something will give. Injuries will become more frequent. In order for your body to repair itself, it needs rest, there’s no shortcut. And you can be sure that you will not want to experience something like a torn muscle – very nasty stuff.
Rising Resting Heart Rate
This is recognized as one of the easiest methods of finding out whether you could be overtrained. Before you embark on your training session, take your RHR (resting heart rate)-this ought to be your training baseline. Your RHR should decrease slowly as your level of fitness improves. If your body is overtraining, you will begin to notice the RHR going up. A resting heart rate that is increasing is a sure sign that you need to lower your training intensity.
Other signs of overtraining include trouble sleeping, irritability, loss of appetite, fatigue, tight & sore muscles. At times, however, it’s good to recognize that recovery from sessions of intense training can also elicit lots of the signs associated with overtraining. In case these signs continue for a couple of days after one or two bouts of intense training, it may be more of overreaching and not overtraining. With proper rest, you will successfully overcome that and your body will be ready to face the next challenge. However, without proper recovery, your state of overreaching can easily grow to that of overtraining.
Call NOW (551) 208-4775
YELP RATED US #1 SINCE 2015