The Trainer is 'IN' - Overtraining: Are you guilty?
When it comes to strength training rest days are just as important as getting your workouts in if you want to see results. Unfortunately in the quest to fulfill goals, drop pounds, tone up by a certain date, or to get stronger many people (women too!) are guilty of overtraining. We get stuck in an all or nothing mindset where rest days are seen as sliding backwards into old bad habits instead of an integral part of a new and healthy routine. So how do you know if you are getting adequate rest? Guidelines for exercise say that you must rest 24-48 hours between strength training sessions for a particular muscle group. Unfortunately, a lot of us are not on regimented body part split routines as we fit exercise in when we can and that means sometimes we are working our muscles back to back in group fitness classes or in the weight room. Therefore it is important to know and to recognize the signs and symptoms of overtraining in you and in others. These include: decreased performance (not being able to keep up like you used to or lift as heavy as you were), irritability and lack of concentration (mood swings not related to other hormonal changes), excessive fatigue (feeling “heavy” in the legs or feeling tired in general), increased effort during normal workouts, chronic muscle aches or joint pain, more frequent illnesses (a decreased immune system makes you more susceptible to illness), insomnia or restless sleep (over trained bodies have a hard time slowing down), loss of appetite, chronically elevated heart rate (even at rest and a slower return to resting heart rate after exercise), menstrual cycle disturbances (due to not getting enough calories). Above all the most important thing to do is to listen to your body! Every individual is different and will respond differently to exercise so rest when you feel sore and work out when you feel strong and able.
Kailee is one of our TWP Personal Trainers and you can find her teaching classes, leading new member orientations & training clients. Continue reading her full bio..
You can also find Kailee at the Personal Training desk in the TWP Weight Room, running our new "Approach the Coach" program. This is a chance for members to ask questions about training, technique, equipment and more. Check the desk for the 'COACH ON DUTY' sign and Kailee's smiling face! If you need help and would like advance notice of when you can find her on duty, please email email@example.com