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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fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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