Over-training when exercising

Well cheers to another blog post today that I am going to write about. This one will be discussing the importance of avoiding over-training.  For those of you who may not have heard of over-training syndrome, let me provide you with a simple definition: is a condition that occurs when the body is pushed (through exercise) beyond its natural ability to recover. Importantly, it’s not to be confused with mere tiredness, which is to be expected whenever you are engaged in a comprehensive workout regime.

Many people have a hard time deciphering between being tired after working out and over-training. This is why I want to provide you with the right information, in hopes it will guide you for when and if this was to happen to you.  

Signs of over-training 101

  • persistent muscle soreness
  • elevated resting heart rate
  • increased susceptibility to infections
  • increased incidents of injuries
  • irritability
  • depression
  • loss of motivation
  • insomnia
  • Decreased appetite
  • Weight loss
  • personality changes
  • loss of concentration
  • lowered self esteem
How to recover from over-training
  • Take a break. Rest. Some may have to go one week of rest, while others may need more rest days. 
  • Reduce the volume, this can help with preventing over-training if you are always doing the same amount of volume
  • Sports massages have been known to help relax the body and mind
  • Addressing your nutrition, making sure you are consuming enough calories in order to sustain the exercise load 
  • Split training can help prevent over-training
  • eating smaller more frequent meals to control blood sugar
  • avoid stimulants (i,e coffee) when you have over-trained 
  • THINK SMARTER NOT HARDER 
All of these are just a few good reasons to not want to over-train and what to look for.  Be aware of your body and training routine, constant awareness can be the difference between ending up in a bad situation or saving yourself from one.  Thanks for reading, feel free to any feedback.
Your fitness blogger,
Shay-lon xoxox
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