Overtraining Signs, Symptoms & Prevention (110)

Have you recently restarted your fitness routine and realized you've pushed yourself too far? Today we're talking about overtraining. What it means. The dangers. And the signs and symptoms to look out for as you train. 

I’m also going over a few simple tips you can utilize to prevent reaching that point in your training, especially the need for recovery and a good night's sleep.

I discuss:

- What happens to your body if you've been overtraining.

- Steps you can take to prevent overtraining syndrome before you experience symptoms. 

- Creating the habit of warming up and cooling down before and after workouts.

- Why recovery needs to be scheduled into your workout routine. 

- Simple things you can do to get a good night's sleep.

… and more!

Here are some highlights.  

Let's start with understanding overtraining syndrome.

"This is a condition where you work out too much or too hard, without giving your body enough rest and recovery. As a result, you may experience any number of physical, physiological and psychological symptoms. These symptoms can include but are not limited to everything from increased likelihood of injury, increased resting heart rate, sleep disturbances, lower immunity and higher likelihood of getting sick, feeling depressed, anxious, or moody, and lack of energy, especially experiencing mental burnout." 

How do you know if you're reaching a point of overtraining? 

"Everyone's experience is highly individual. Your need for recovery is different than the next person's, your symptoms may be different than the next person's. But this is definitely something you should be mindful of for a couple of reasons. First, as we age, it's important to put a greater focus on recovery. Yes, we can train hard at any age. But recovery is just as important and is required for optimal training adaptations. But like anything, it's a habit, and it must be practiced over time. So if you're not used to making recovery a priority, you could be putting yourself at risk for overtraining syndrome."

Do not be afraid to take unscheduled recovery days

"There are a couple ways you can figure out when it would be wise to take an unscheduled recovery day. An important skill for anyone to have is the ability to listen to your body to know when it's time to take an extra day off. But it doesn't always come naturally. It starts by paying attention to how you feel on any given day. How did you sleep the night before? Do you feel rested? Are you more sore than usual? Soreness in and of itself isn't a reason to not exercise. But if you are feeling especially fatigued, it may be wiser to take an unscheduled recovery day and maybe just go for a walk that day. Would you be better served by doing an intense workout or a gentle yoga session that day? Don't attach any sort of guilt taking an unscheduled recovery day." 

What to do if you're already in overtraining syndrome?

"First step is to rest. Reduce your workout intensity, increase your rest days, and if there's any question whatsoever, take time off entirely and consult a physician. In most cases, overtraining syndrome is reversible, but you need to be smart about it. And the best thing you can do here is to talk to your doctor and go from there. And remember, you're not doing yourself any good by forcing yourself to train if you're feeling fatigued, overstressed and burned out. The point is to enjoy it. There's no shame in taking a break if your body and mind and soul need it. So train smart."

If you’ve been out of the fitness game for a while, you know how hard it can be to get back into a consistent exercise routine. 

Make it easy on yourself by starting with Your First Five Days.

Your First Five Days is a free mini-challenge that's all about setting that foundation to get you back into your body, your energy and your confidence with simplicity and ease.

Each day during Your First Five Days, you'll get simple tips and action steps on how you can make fitness a part of your everyday life in a way that doesn't feel heavy, hard or stressful.

You’ll also get a daily private podcast episode that you can listen to while you move.

Where will you go from there?

The sky’s the limit! It all starts with Your First Five Days.



Get it for FREE at www.robinlegat.com/five

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