Overtraining

Working out well and regularly, is an important aspect of organized sports and athletics. Many find that between, work, school, and life in general it can be difficult to fit exercise into the equation, and thus fear of overtraining is rare. However, not training enough is more common a fear.

This does not hold true for everyone, while most people these days (where we don't even have time for dial up internet, or to make our own waffles, everything is instant) are worried about getting enough exercise, there are plenty of people who may be getting a little too much.

Is it possible to get too much exercise? The answer is yes. And too much exercise can be a serious problem. Too much exercise may lead to overtraining which can make you susceptible to injuries and illnesses. This is not a good thing if you are participating in organized sports, you do not want to get injured part way through the season.

So, how do you know if you're doing too much?
Basically, if you find that your exercise is taking over your life, and if your workouts suddenly feel harder than usual, or you're losing ground despite the fact that you're working hard, you may be experiencing overtraining. Another sign is if you're feeling pain when doing very simple workouts. This would indicate that it's time to do some thing about your workout routine, slow down, change things up.
The typical signs of overtraining include:
- Insomnia
- Achiness or pain in the muscles and/or joints
- Fatigue
- Headaches
- Elevated morning pulse
- Sudden inability to complete workouts
- Feeling unmotivated and lacking energy
- Increased susceptibility to colds, sore throats and other illnesses
- Loss in appetite
- Decrease in performance
When you do not allow yourself enough rest after, and/or you're doing the same exercise too much, you are likely overtraining. Your body needs time to recover and your muscles need breaks in order to repair and grow. Another cause of overtraining is simply doing the same workout day after day. Believe it or not, this can lead to possible injury, and boredom.
Athletes, and especially those participating in organized sports much train continually, and many find it difficult to stop overtraining. So there are some things you can do, or add to your routine in order to maintain the level of work, and still not injure or hurt yourself. One important thing you can do to avoid overtraining is to warm up before your workout. Proper warm-up can help prevent injuries, and gives your muscles a chance to get ready for the stress that will be put on them.
You should also always eat enough to support the amount of exercise you do. Think of your body as a car, and never forget to fuel up after exercise. You would not come home from a long drive with an empty tank, and not fill it up before driving again, and the same holds true for your body. Your body needs energy to recover and that comes from food. Food also gives you the power to train in the first place, so be sure to intake enough calories, and make sure the calories you intake are full of vitamins and minerals.
Be sure that you always have a recovery exercise after a hard workout. For example, if you do intervals one day as a runner, then do an easy jog the next to allow your body a chance to heal and rest. Be sure to also stretch before and after you work out. Tight muscles that are not properly stretched can often cause other muscles of your body to overcompensate, which can cause injury over time.You have to let your body work how it is supposed to, and heal itself, so rest, get plenty of sleep, eat right, and listen to what your body days. If you are tired, and find that working out is draining to you, then go home and do pilates instead, then go back to your runs, or weights, or whatever when your body tells you it is ready.
The most important thing you can do for yourself when you experience overtraining symptoms is to rest. Listen to your body, don't over train.