HOW TO RECOGNISE WHEN YOU’RE OVERTRAINING.
Recognise overtraining early to prevent burning out.
Signs, Symptoms, and Solutions for a Not Burning Out
Exercise is essential for maintaining health and fitness, but like anything in life, balance is key. Overtraining pushing your body too hard without adequate rest can lead to a range of physical and mental health issues that may not only stall your progress but also cause long term harm.
As an Exercise Physiologist, I understand the importance of listening to your body and knowing when to scale back. In this blog, we’ll explore the signs and symptoms of overtraining and offer strategies to prevent it from derailing your fitness journey.
What is Overtraining?
Overtraining occurs when the intensity, frequency, or duration of your exercise routine exceeds the body’s ability to recover. Without proper rest and recovery, your muscles, joints, and nervous system become fatigued, leading to a breakdown rather than improvement in performance. Over time, this can result in injuries, chronic fatigue, and a general decline in health.
Unlike the occasional sore muscles or tiredness after a tough workout, overtraining involves a sustained imbalance between exercise and recovery.
Signs You Might Be Overtraining
1. Persistent Fatigue
Feeling tired after a workout is normal, especially after a tough session. However, if you find yourself feeling constantly drained, even after days of rest it could be a sign of overtraining. When your body is overworked, it struggles to recover, leading to a persistent feeling of exhaustion.
2. Declining Performance
Overtraining often results in a noticeable decrease in performance. Whether it’s lifting less weight, running slower, or having a harder time completing workouts, a dip in your performance can signal that your body is not getting the recovery it needs to improve.
3. Increased Resting Heart Rate
An elevated heart rate, especially at rest, is another sign of overtraining. If your heart rate is consistently higher than usual, even when you’re not exerting yourself, your body might be under stress and not recovering properly. This can affect your cardiovascular system and overall health.
4. Poor Sleep Quality
Exercise should improve your sleep, not worsen it. Overtraining can lead to restless nights, trouble falling asleep, or waking up feeling unrefreshed. If you’re experiencing sleep disturbances without any other clear reason, it could be a sign that your body is overstressed from too much physical activity.
5. Chronic Muscle Soreness
While some muscle soreness is expected after a good workout, chronic soreness that doesn’t subside with rest may indicate overtraining. If you find that your muscles are perpetually sore and you don’t feel fully recovered between workouts, it’s time to scale back.
6. Increased Risk of Injury
Overtraining weakens your muscles and joints, making them more susceptible to injury. If you’re noticing frequent sprains, strains, or stress fractures, it could be because your body is not getting enough time to repair itself between workouts.
7. Irritability and Mood Swings
Overtraining can affect your mental health. Chronic fatigue, physical discomfort, and frustration with declining performance can all contribute to irritability, anxiety, and mood swings. If you’re feeling emotionally drained or mentally foggy, overtraining may be to blame.
How to Avoid Overtraining
1. Listen to Your Body
The most important step in avoiding overtraining is paying attention to how you feel. If you’re experiencing any of the signs above, it’s crucial to acknowledge them and adjust your routine accordingly. Don’t ignore feelings of exhaustion or persistent pain your body is trying to tell you something.
2. Prioritise Rest and Recovery
Recovery is just as important as the workout itself. Schedule regular rest days into your fitness routine to allow your body to heal and recharge. Active recovery like light walking, yoga, or stretching can also promote healing while keeping you moving.
3. Implement Periodisation
Periodisation involves varying the intensity and volume of your workouts over time to avoid overloading your body. This approach allows for cycles of more intense training, followed by phases of lighter exercise and rest. By giving your body a chance to recover periodically, you can avoid overtraining and improve performance in the long run.
4. Sleep Well
Sleep is when your body repairs itself and builds strength. Ensure you’re getting 7-9 hours of quality sleep each night to support your recovery and overall well-being. If you’re not sleeping well, consider adjusting your training load, improving your sleep environment, or practicing relaxation techniques.
5. Stay Hydrated and Fuel Your Body Properly
Nutrition and hydration are key to maintaining energy levels and helping your body recover. Make sure you’re eating a balanced diet rich in protein, healthy fats, and carbohydrates to support muscle recovery and energy replenishment. Staying hydrated is equally important to prevent fatigue and support cellular function.
What to Do if You’re Already Overtraining
If you suspect you’re experiencing overtraining, it’s essential to take action before it leads to long-term damage. Here are some steps to take:
Rest and Recover. Take a break from intense exercise to allow your body to heal. Focus on gentle movement like walking or stretching.
Reassess Your Routine. Review your workout schedule and make sure it includes adequate rest and recovery time. Consider working with an exercise physiologist to create a more balanced routine.
Seek Professional Help. If your symptoms persist, it may be helpful to consult with an exercise physiologist, physical therapist, or healthcare provider who can assess your condition and guide your recovery.
The Role of JY Exercise Physiology in Preventing Overtraining
At JY Exercise Physiology, we specialize in creating personalized fitness plans that balance intensity with recovery. We’ll help you understand your body’s needs, track your progress, and adjust your workout routine to avoid overtraining while still achieving your fitness goals.
If you’re experiencing any signs of overtraining or simply want to optimize your workout routine, our team is here to guide you every step of the way.
Connect with an Exercise Physiologist
Overtraining can be detrimental to your health and fitness progress, but it’s avoidable with the right strategies. By listening to your body, prioritising rest, and adjusting your routine as needed, you can prevent overtraining and continue making progress toward your goals.
At JY Exercise Physiology, i’m here to support you with evidence based guidance, personalised programs, and ongoing encouragement. Whether you’re new to exercise or looking to refine your routine, we’re ready to help you succeed.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now. Our free consultation provides an opportunity to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
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