Shore Fit
By Bonnie Miller
I’ve talked about a lot of different types of workouts or exercises but I’ve never delved into what happens if you do too much of it? This is what we call, overtraining.
Overtraining occurs when an exerciser or athlete ignores the signs of overdoing it (overreaching) and continues to train. Many people believe that poor performance signals the need for even harder training which leads them to continue to push themselves. This only breaks down the body further and is a recipe for real disaster.
Pushing yourself past your limits during a high-intensity interval training (HIIT) workout can lead to pain and muscle strain. Overstressing your body can cause soreness and injuries. Running too often can lead to overuse injuries such as shin splints, stress fractures, and plantar fasciitis. Other overuse injuries include joint strains, broken bones, and soft tissue injuries. Running is a High impact exercise that puts stress and wear and tear on your body. If you have an injury, you must take a break from all types of training to allow it to heal. Rest between workouts is vital to recovery. It’s harder for your body to heal when too much stress is placed on it.
Do you feel tired all of the time? This is another sign of overtraining. It’s somewhat normal to feel tired after exercise, but real fatigue happens when your body repeatedly doesn’t get to fully recover after you work out. You may feel excessively drained, especially during or right after workouts. Fatigue can also set in when you don’t get enough fuel before you train. Your body then has to use its carbohydrate, protein, and fat reserves for energy, which leads me to the nutrition aspect of it. How much are you actually fueling and are you fueling with the correct nutrients? People who maintain an intense training schedule may also cut back on calories. This can negatively affect health and performance. If your body consistently draws on its energy reserves, you may develop nutritional deficiencies such as anemia or something more serious. I can identify with this on a smaller scale. My menstrual cycle completely halted a few years back and I knew that I may have been working out too much and also not eating enough to sustain the proper energy required. I had to reel it in. Working out usually leads to a healthy appetite. However, working out too much can cause hormonal imbalances and that’s what I was experiencing firsthand. Overtraining can affect your stress hormone levels, which can cause depression, mental fog, and irritability. Isn’t this the opposite of what exercise can do for us? We want that stress relief and that clear head. We want to feel happy from those endorphins. When your stress hormones are out of balance, you may find it hard to relax and let go of tension at bedtime. This cuts into the crucial time your body needs to rest, repair, and restore itself during sleep. Overtraining can cause your performance to plateau or decrease rather than improve. You may find you have less strength, agility, and endurance, which makes it more difficult to reach your goals. Your workouts may also seem even more difficult. It’s like they take more effort to complete because your body is just exhausted. It can make you feel like you’re working harder even though your body is working at its usual rate.
You could possibly have a higher heart rate while you’re working out and a higher resting heart rate during the day. Additionally, your heart rate may take longer to return to its resting state during your cool down.
Let’s talk about prevention of overtraining. You must schedule regular and consistent rest days after a long or demanding workout. Take a break from targeting a muscle group for 1 or 2 days if you do weight or resistance training. Have a rest period during your workout. Rest intervals can be anywhere from 20 seconds to 2 minutes. If needed, reduce the volume and intensity of your sessions. Not everyday has to be hard core.
Schedule active rest days that include low impact activities such as walking, yoga, or swimming. This will relieve muscle tightness and help you stay active while recovering from a strenuous workout. Plus, varying your activities helps develop your whole body.
To balance your stress levels, you can also do relaxing activities such as meditation or yoga. I particularly enjoy Yin Yoga. It’s a fantastic way to get into that deep muscle tissue for a fantastic stretch. Get enough calories to sustain your workout by eating a well-balanced diet with plenty of carbs, protein, healthy fats, and fresh fruits and vegetables.
The bottom line is that you need proper rest between workouts and excessive training can be detrimental to your fitness goals. Develop a training program that balances different types of exercise that match your fitness level and goals. I like to mix it up because it also keeps the body guessing. Rest your muscles after you exert them, and let yourself relax. Take days off to rest and recover, allow time for low impact exercise and don’t be too tough on yourself. I understand that you have goals but you also have time and need time to reach them the correct way.
Bonnie Miller is certified fitness instructor at the Ocean City Aquatic and Fitness Center and the JCC in Margate. She is a mom of three and resides Somers Point.
