It’s great when we get into the swing of our fitness regime – we hit new PB’s, get stronger, faster, fitter. But there’s often a downside that can be overlooked when it comes to exercise and that is over-training.
Some tell tale signs that you might be over-training:
1. Feeling tired – an obvious one but if you are feeling more tired than usual and nothing else in your daily routine has changed then it could be down to over training.
2. Mood swings – this is a big tell tale sign in the Peak household! When John has been over training, number 1 kicks in, followed quickly by number 2!
3. Lack of motivation in other areas – so your training is on point, but other things can get neglected due to the lack of motivation to do anything else.
4. Decline in physical health – when you over train this has an impact on your immune system. You can pick up illnesses a lot easier than you normally would and struggle to shift them as quickly.
5. Prone to injury – when you are feeling tired and run down this has an impact on your training and can often result in sustaining a few injuries and niggles.
What can you do?
If you experience any of the above and suspect it may be down to over training then try the following:
1. Listen to your body – if you are feeling tired – rest. If you ache – stretch or do the appropriate exercises to aid recovery.
2. Take some time off – so many people have a misconceived idea that they have to train 7 days per week. When in reality many athletes only train 5 days per week with 2 days for recovery. Your body is a lot like the mind in the sense that it needs time to wind down and switch off for a while.
3. Eat well – this helps with improving your physical health and fending off unwanted bugs. Get in some well deserved nutrients.
4. Active recovery – brisk walks and stretching are a great way to keep moving and mobile without having to train. It still gives your mind focus but your body some rest whilst remaining active.