Wednesday, 21 November 2018

How Not to Over-train During Exercise

Posted On Thursday, 14 July 2016 10:51

Training too hard during workouts can put your body in danger and leave you prone to injury. Do you know if you're working too hard? Here's how you can tell.

You've taken all the right steps to ensure a long, healthy life; getting motivated, spending hours at the gym, shedding pounds, and getting your body in shape.

But do you often find yourself sore, uncomfortable, and tired? If so, it's very possible you may be over-training and injuring your body.

Why You Shouldn't Over-train

It's important to make sure you're not over-training because working out too hard can do damage to your body.

Here are some warning signs to look out for:

Constant pain/soreness - A little soreness after working out is typical and signifies that you worked your muscles the right amount. However, this soreness should pass within one or two days and if it hasn't and you're left with aching joints, odds are, you're pushing yourself too hard.

Difficulty while working out - If you are now straining to do once easy exercises, it's a sign to mellow down on the workouts.

Increased heart rate - Your heart rate should increase while doing exercise; you should only be alarmed when it is increased when you're not exercising. Another sign of over-training is when takes a greater amount of time for your heart to go back to normal after your workout.

Difficulty eating and sleeping - Another down side to excess exercise it that it can take away your appetite and also make it harder for you to fall asleep, especially if the workout was within two hours of bedtime

Changes in menstruation - Irregular periods or periods that stop completely are a warning sign for women that they are training too hard.

Getting sick - Too much exercise can weaken the immune system so it's important to look out for constant colds or infections and frequent headaches as well.

Some other warning sign that you could be over-training include losing excessive weight, depression, lack of energy, irritability, and trouble concentrating.

Over-training or Incorrect Technique?

Over training should not be confused with doing exercise the wrong way which can lead to a pulled muscle or other injuries. So how can we distinguish the source of the pain?

The problem is probably over-training if your sore muscles aren't improving and you're tight muscles and aching joints are keeping you up at night. Working out tears down muscle fibers so it's important to give your body time to recuperate.

Taking a Break

Here are some tips to help with these symptoms:

  • Consulting with a personal trainer will ensure that you are exercising correctly and with the correct form.
  • Vary the intensity of workouts, stretch, drink enough fluids and get good nutrition so the exercise doesn't take a toll on your body.
  • Most importantly, never ignore the pain. If injured, take a break for the workouts and immediately seek medical attention


Take an exercise break - If you're finding it harder to finish exercise workouts, chances are, its time for a little break. Take off a few days to allow your body to fully recover. Remember, you won't sabotage your fitness, your body needs this time off.

After your body heals, you can slowly crawl back into your old exercise routine. Try to start with more moderate exercises instead of the more aggressive ones. A trainer can help you figure out the right amount of exercise you should be doing to prevent over-training.

All in all, exercise is essential for proper health, just don't go overboard.

More Resources

Overtraining Syndrome

Avoid Over-training forever

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