Maintaining a rigorous workout schedule without allowing enough time for the body to recover, often leads to what is known as overtraining. Not only is an athlete at a higher risk for injury but overtraining can manifest itself in several other ways.
WHAT CAN CAUSE OVERTRAINING
• Sudden increase in exercise frequency
• Intensity or duration of training sessions
• Not allowing your body adequate recovery
• The length of time you have been training
SIGNS AND SYMPTOMS OF OVERTRAINING
• Persistent muscle soreness
• Elevated resting heart rate.
• Increased susceptibility to infections.
• Increased incidence of injuries.
• Loss of motivation
• Stop noticing progress towards training goals
• Becoming restless and losing focus
• Feeling sluggish all day
HOW TO AVOID OVERTRAINING
• Get enough sleep – this is the time when your body is able to heal the most
• Proper nutrition- get plenty of protein, fats and carbs
• Monitor stress levels
• Find a balance and avoid workouts that are too intense for you
• Progress workouts slowly
Allow Proper Recovery Time Between Workout Sessions:
Take one or two days between workout sessions or alternate intensity levels for each workout
Stay Active On Off Days:
• Try a less intense mode of exercise (Active Rest)
• Yoga, stretching, or foam rolling can be done on these days
Information provided by the Center for Physical Rehabilitation – Grand Rapids, MI
To learn more about the Center for Physical Rehabilitation click here.