Before I tell you how to identify if you’re overtaining, I want to tell you a bit about what I think about training and fitness….just in case you’re new here or haven’t read EVERY word of this blog! And, to be honest, my opinions have definitely changed in the last year after my Fitness Competition last year.
That being said, overtaining usually occurs when you’re working out too many days in a row, not getting enough rest, or doing too many days of “two-a-days.” I normally recommend losing weight slowly enough, that you do not get so burn out with the training program that you quit and take MONTHS off before you decide to get back into your workouts. I think fitness needs to be enjoyable so you’ll keep it up! It’s about a lifetime of fitness not a 12 week weight loss plan! BUT, there are sometimes that I do recommend training that hard! Sometimes, it is necessary for functional fitness or to meet a goal of a competition, a race, etc or to break through a plateau!
There are some important warning signs to recognize:
- My main one is always: lack of sleep! I will be totally restless and unable to sleep and be exhausted at the same time!
- Increased tension, anger, irritability or loss of interest in normally enjoyable activities
- Loss of motivation to train, cutting sessions short, loss of performance, unusual tiredness and fatigue all the time, during or after workouts
- Getting sick often, body aches, decreased appetite, elevated resting heart rate or blood pressure
As always, it is very importnat to listen to your body! If you suspect over training, identify this early! It is far better to “recover” from overtraining early than to catch it too late and have to take a week or more off to recover.
Listen to your body. Take a full day off. Feeling better? Ease back in! Do only light cardio the next day. Not feeling better? Take another day off!
What are your symptoms of overtraining? What do you do to recover? Have you learned from that for later?