Fitness Friday

More is not Always Better

If you continually press yourself in your workouts, and have been feeling worn out lately, it may be time to tone down your workouts.

Most of us have been there before; you're feeling stale and continually worn out with muscle soreness that won't go away. The exercise program that you've been pressing yourself on lately has also been hard to get through, and not in the sense that it's just difficult, but because your energy is drained as well. In cases like these, you may be experiencing overreaching, or in extreme, extended cases overtraining. While this feeling can be a large result of overloading in workouts, the effects can also be largely exacerbated by stress at work and with friends and/or family. Overreaching and overtraining can lead to injury or illness if it is not properly addressed and remedied, so here are some signs to recognize for those who may possibly be experiencing the effects of this malady.

Symptoms: 

• Persistent sore, or heavy muscles along with a fatigued feeling
• Decreased performance or ability to keep up with exercise program
• Chronic or slow healing injuries
• Poor sleep
• Appetite loss, tachycardia, and irritability
• Sleep trouble, menstrual disruption, and depression

Treatment:

• Don't increase loads by more than 10%
• Rest. Listen to what your body is telling you, and take the necessary rest periods needed.
• Ensure you are following a proper nutrition and hydration plan according to your fitness demands.
• Aim for at least 7 -8 hours of sleep a night.
• Ensure 24-72 hours of rest for a worked out muscle group, in order for proper tissue growth and repair to occur