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OVER EXERCISING SYMPTOMSIt pays to be aware of over exercising symptoms (commonly referred to as overtraining) if you want to consistently improve and benefit with your physical endeavours. Even though fitness is undoubtedly a good thing to make part of your life, too much of a good thing can be bad.If you have recently started exercise from a period of non activity, it is important you progress slowly, and not do too much too soon, despite the fact that your motivation may be high and you want to reach your goals yesterday! On the other hand, if you are already highly active, you should be well aware when you need a rest. As you know (because you are experienced!) rest is one of the most important aspects of any training routine. I have come across many (myself included) ‘strong minded’ people that fail to draw that very fine line between training hard and having a rest. I think it is hard to sometimes recognize the difference between what is lazy or weak minded and what really might be over exercising symptoms. So what is Overtraining? Basically, when you train beyond your body’s ability to adapt to exercise in a positive way, you may start to experience any/many of the over exercising symptoms. Specific Over Exercising Symptoms
Take a break! This is the simplest and most obvious solution. For those who are experiencing signs such as loss of motivation or muscle sores, taking a break will be a welcome relief. However, if you are of the hard headed variety and find that taking a break is not your thing, you’ll find this very difficult to come to terms with. Try instead to take a baby step, and reduce the amount of training you do (volume) and the intensity with which you do it. Often, even though taking a break from exercise is one of the hardest things to do, when it’s done, you come back with a feeling of refreshment and motivation that makes the break very much worth it. Just remember, the body wasn’t designed to be at its peak 100% of the time. We cannot expect this from our bodies, and therefore we cannot expect to train/exercise at 100% all the time. If our bodies didn’t need rest, we wouldn’t need sleep! Deep tissue, or sports massage Receiving regular massage will help to release tension, increase circulation, help with recovery, and in turn may help to prevent overuse injuries. Without release of tension in the muscles, it can lead to stressed out joints, ligaments, tendons, and muscles themselves. Self massage may be an option as well, as we all know that regular massage by a therapist can get costly. Ensure your daily calorie expenditure is met If you are not eating as many calories in a day, than what your body is burning, your body may be depleted in various nutrients. If you are restricting calories to help with weight loss, it may pay to increase your calorie intake for a short time to aid with recovery, and then resume your program once recovered. It is important that the majority of your diet is made up of carbohydrates for energy, lean proteins to help rebuild over trained muscles, and essential fatty acids to help relieve depression. |
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