8 Signs You Might Be Over Training

Today, many people are looking for ways on how to lose weight. Most of these people understand that exercising regularly is the secret to vitality and long term health. In a nutshell, it is the best way to lose weight in 2014, increasing energy levels, and enhance cardiovascular health.

On top of that, exercising on a regular basis opens up the mind and body allowing you to think more clearly and also slow down aging. However, too much of anything can be counterproductive. This article highlights eight signs that could be an indication that you are exercising too much.

While exercising regularly is great; it is also good to give your body ample time to heal and recuperate after an intense workout session.

Fundamentally, you should concentrate on striking a balance. One of the signs that you are pushing yourself too much is when you see that you are getting injured frequently. This could also be an indication that you are working out excessively or are not getting adequate rest after working out.

Some of the common injuries that you will see are shin splints, tendonitis and heel spurs. For instance, during times when I worked extra hard at running, I would know that I was pushing myself too hard due to the soreness and stiffness I felt in my knee joints.

Bear in mind that as you raise the intensity of your workout program, especially in situations where you are a beginner, you will have to lower the frequency. For example, if you are just beginning, 1 or 2 intense workouts per week are enough.

Once your body gets used, you can add one or two times of an exercise routine with a faster pace. This can compare to something like instead of sprinting for one minute, you jog for twenty minutes. After this, you should rest for at least one minute as is the case during high intensity workouts.

As time goes by, you will find that you are able to lower your workout’s frequency because you are getting in better shape and overall much healthier. Look at it from this perspective, the more intense your workout is, the more rest you will need between workouts since you will be pushing your body closer to its limits.

The eight signs listed below are what you should look at so as to avoid overtraining:

  • You find yourself falling sick regularly
  • At the end of an exercise routine, you find that instead of being energized, you are fatigued.
  • Frequent bouts of insomnia – Tip, avoid working out prior to going to bed
  • Increased irritability i.e. when you find yourself that you get mad at people more easily
  • Regular stiffness and soreness of the limbs, joints and bones on a regular basis.
  • Taking longer to recover from injuries sustained during working out
  • An increase in weakness vs. an increase in strength
  • Do you get excited when your time to work out is near?

The term ‘less is more’ is also applicable in training. At one point in time, I believed that exercising for at least three hours was more beneficial than exercising for just one hour. Nothing could be further from the truth. To give you an insight into my training, this is what I used to do — weights for up to 2 hours a day at least 5 times a week. After this, I would do an hour of intense cardiovascular exercises. However, I was much younger back then than I am now.

I knew back then that I was overtraining because after a couple of months, I found that my entire body was sore and my joints and limbs were really stiff. However, I did not give this much thought as I thought it was all part of the process of getting into shape.

Now I am older and, I believe that I am wiser. I train far less than I used to back then. However, the focus of my workouts is now on high intensity workouts with adequate rest and recuperation. The main thing here is to listen to your body. My recommendation is that you do not more than 3 sessions of high intensity workout every week. This suggestion comes from my personal experiences and the in-depth research I have done on the internet.

Below I discuss 5 areas you ought to keep in mind so as to find the best balance when training that I discovered work well for me:

Anaerobic training

This is the high intensity training method that I talked about earlier. The most important bit about this is to give yourself ample time to recover. My suggestion is that you alternate between 2 paced workouts and 2 HIT ones.

Strength training

You need to mix things up when you are working out. Should you choose to not do this, you are actually going to find out that your fitness levels start to stall. Bear in mind that when you start lifting weights, go for a pyramid approach. This means that you should start by lifting lighter weights before progressing to heavier ones.

I recall working out with different people over the years and I would notice them doing what is called super sets. We would warm up for a short while then do 1 set of biceps curls, take a 10-second rest then increase the weight by something like 5 pounds. In the end, I would have done 6 to 8 sets in a row while having rested for not more than 15 seconds between every set. That was my mindset back then.

The alternative approach is to do your reps at a very slow pace until you feel that your muscles are tired. Instead, you:

Focus on core exercises

This is vital to overall fitness and health. The core is actually the foundation to keeping free of repetitive injuries. Many people skip over so as to ensure they build up their core back muscles and stomach. It is important to focus on these two areas so as to maintain overall stability.

Ensure that you stretch

In my opinion, however, typical methods of stretching are flawed. Despite this, you should include at least a minute or two of stretching for each body part. All you need is a few seconds for each group of muscles to get increased blood flow.

Avoid doing aerobic activity prior to weight training. I found out that when I did aerobic training before weights, I felt extremely tired and did much less on the weights.