If you visit the club about five times per week and break a sweat, have some fun, maybe feel a little sore the next day, you are doing it right. If you notice any of the following signs that you might be pushing just a little too hard, it’s time to take a look at your goals and reassess how you will get there. Overtraining is an imbalance between work and recovery. When you put too much stress on the body and don’t give it enough rest, some negative things can happen. Here are a few things to look out for:
Thirst you can’t quench.
Dehydration can be brought on by overtraining and putting your body in a catabolic state. Get plenty of fluids before, during, and after your workout.
Extreme muscle soreness.
If you feel a tightness or weakness in your muscles for 24 to 48 hours after a tough workout, that’s normal. If you are still feeling it after 72 hours, it’s a sign your muscles are not recovering appropriately. Talk with a professional personal trainer that can monitor your efforts so you work toward reaching your goals safely.
Working out moderately on a regular basis should help you get a great rest at night because you release stress and tire out your body. If you’re having trouble sleeping after a workout, this might mean you have overloaded either your nervous system, hormonal system, or both. Revisit your goals to determine why they are your goals. Is it an image issue that is more deeply seeded than something you can solve with exercise? Is it a competitive situation in which you are over reaching? The best goals are rooted in wanting a better lifestyle, better health, or a better attitude.
Depression you can’t shake.
Working out should create a slight sense of euphoria, releasing endorphins that make you feel really good. When working out becomes a chore or too much of a challenge, you may feel like you will never get to your goal. Setting realistic goals is the key.
Too many sick days.
You are working out hard every day, presumably doing good for your body, right? Then why are you so sick all the time? When you push your body too much, your immune system breaks down. It’s your body asking you to please let up a little bit. Consider what you are eating to balance all that activity – the sicknesses may be an indication that you are deficient in certain nutrients due to an unnecessarily strict diet.
If you are getting hurt more often or seeing old injuries appear again, you may be training too much and possibly in the wrong way with overly repetitive movements without correct form. Compound that with the possibility that you are not giving your body enough time to recover, and you have a perfect recipe for injury.
If you have experienced any of the signs mentioned above, consider a free consultation with a personal trainer at Coastal Fitness. Working out should be a good experience – not totally comfortable all the time, but enjoyable none the less!