Know the Signs of Overtraining and Tips to Avoid It

As important as exercise is to a balanced lifestyle, it's important not to overdo it!

Some signs to be aware of:

  • Persistent muscle soreness

  • Elevated resting heart rate

  • Increased susceptibility to infections

  • Increased incidence of injuries

  • Irritability

  • Depression

  • Loss of motivation

  • Insomnia

  • Decreased appetite

  • Weight loss

If you or someone you know experiences the above symptoms, it's time to re-work your fitness mindset and routine.

1. One of the most important things you can do for yourself is take a break following intense workouts to allow time for recovery. You can take a day or two off in between workouts and even allow a week away from fitness so your body and mind can reset. Then, when you return to training you can have more focus and actually enjoy your workouts.

2. Lower the amount and/or the intensity of your training and try split training. If you always do five sets for each exercise, do two or three, and lower the weight and focus on form and breathing. Strengthen your mind and muscle connection by tuning into the exercise you're working on. You can do upper body exercises and core one day, then back training another, and legs on a different day to allow each muscle group time to recover.

3. Massage is a great way to release muscle tension and restore balance to the musculo-skeletal system.

4. Temperature contrast therapy like icing, hot & cold showers, using a sauna uses the body's reaction to hot and cold stimuli. The nerves carry impulses felt at the skin deeper into the body, where they can stimulate the immune system, improve circulation and digestion, influence the production of stress hormones, encourage blood flow, and lessen pain sensitivity.

5. Proper nutrition is key. Ensuring your calorie intake matches or exceeds your expenditure and that you are getting enough of the right vitamins and minerals is essential. To help with the process of recovery, it's important to ensure that a diet high in carbohydrates, lean proteins and healthy fats such as omega 3 oils is met. Carbohydrates will provide the brain with fuel, the oils help relieve depression and proteins will rebuild overtrained muscles.

As always if you need help with your health and wellness reach out to a health professional. I'd be happy to get on a free 15 minute call with you to answer any questions you have!

#overtraining #fitness #exercise #nutrition

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