Exercise is fantastic for our physical and mental health. It boosts energy levels, strengthens our bodies, and keeps us feeling good. But just like anything else, too much of a good thing can be counterproductive.
There's a fine line between challenging yourself and pushing your body to the point of overtraining. Here's how to recognise the signs that your exercise routine might be doing more harm than good.
Physical Signs Of Overtraining
The first thing to look at is how your physical health is responding to your exercise routine. Here are some signs that indicate you may be exerting yourself too much:
- Constant muscle soreness that lasts for more than a week or recurring injuries that take forever to heal.
- Struggling to maintain your usual workout intensity or feeling unusually fatigued during exercise.
- A consistently high resting heart rate, even when you're not exerting yourself.
- Sudden weight loss, a loss of appetite, or craving sugary foods to compensate for depleted energy stores.
- Frequently falling sick due to a compromised immune system caused by overtraining.
Mental and Emotional Signs Of Over Training
The signs of an excruciating fitness routine extend beyond your physical health. Working yourself too hard in the gym can take a toll on your mental and emotional well-being too:
- Feeling exhausted all the time, even after getting enough sleep indicates that your body is simply running on fumes.
- Increased stress, anxiety, and mood swings are warning signs because exercise is usually a mood booster.
- Trouble falling asleep or staying asleep means your body is constantly in a state of fight-or-flight, making it difficult to relax and get restful sleep.
- The thought of exercise fills you with dread instead of excitement.
- Exercise becomes a compulsion when you feel guilty or anxious if you miss a workout, even when you're injured, sick, or exhausted. This unhealthy relationship with exercise requires professional help.
How to Listen to Your Body and Prevent Overtraining
It is not easy for all of us to recognise what our body is trying to tell us. If that were the case, the question of overtraining or excessive exertion would not exist. So, here are a few tips that can help you identify when it’s time to take a break from your fitness routine:
- Prioritise Rest and Recovery: Schedule rest days into your training plan. Allow your body adequate time to repair itself and rebuild muscle.
- Listen to Your Body: Don't be a slave to your workout schedule. If you're feeling tired or sore, take a rest day or scale back the intensity.
- Prioritise Sleep: Aim for 7-8 hours of quality sleep each night. Sleep is crucial for muscle repair and overall recovery.
- Fuel Your Body: Eat a healthy, balanced diet that provides your body with the nutrients it needs to recover and perform.
- Incorporate Active Recovery: Light activities like yoga, walking, or swimming can help with recovery and improve mobility.
- Mix Up Your Workouts: Don't get stuck in a rut. Varying your exercise routine prevents plateaus and reduces the risk of overuse injuries.
- Seek Professional Help: If you suspect you're overtraining, consult a doctor, certified personal trainer, or registered dietitian for personalised guidance.
Remember, exercise should be enjoyable and leave you feeling energised, not depleted. By listening to your body and incorporating rest and recovery into your routine, you can ensure your exercise program works for you, not against you.