Recognize the 9 Signs of Overtraining
Physical activity is always beneficial for your body. Or is it?
While the idea of working out too often seems implausible, it is possible. Whether you're squeezing in multiple workouts over the weekend or trying to reach your goal too quickly, exercise is only beneficial when you’ve had the proper recovery and rest. Here are some signs you might be overdoing it from Personal Trainer and Registered Dietitian Jenny Maloney from Midtown Athletic Club in Chicago, IL:
- You are always injured or in pain; rest may be what your injury needs, but you aren’t giving it that time to heal.
- You are so sore 24-48 hours after you exercise that you can’t perform everyday functional activities, such as sitting down, without pain.
- You don’t take at least one day off a week from exercise. On rest days, you can stretch or do light cardio, but your workout should be low-impact.
- You are too tired to perform exercise properly. This could be a sign that you are using poor form or that the weight is too heavy. Working out using proper form is crucial to avoiding injury and getting results.
- You are seeing results too quickly. Weight gain from muscle should not exceed 5 pounds a week and weight loss from cardio should not exceed 2-5 pounds per week (weight loss might be a little more if a sedentary person starts a new exercise program and/or needs to lose a significant amount of weight).
- You are constantly dehydrated and thirsty; your body may not be able to keep up with your workouts, which means you haven’t recovered enough.
- You are getting sick often. Your immune system gets worn down if you are over-exercising and not fueling with the right foods.
- You’re having problems sleeping. Overtraining can throw off your body’s nervous system and hormonal balance, which can affect sleeping patterns.
- You are not achieving desired results anymore. Muscle needs a chance to repair, so if you keep going without recovery, you are stopping this process and your body reacts negatively.
If any of these sound familiar, try shorter, more frequent workouts, with at least one day of rest each week. You can make your workouts intense, but recognize the difference between "good" exercise burn versus muscle and joint pain. Weight train 2-3 times per week and give your muscles 48 hours to repair and recover between these workouts. If you are injured or sore past 48 hours, give your body rest, ice if needed, and stretch tight muscles. Lastly, hydrate and fuel with healthy foods before, during if needed, and after exercise.