Everyone knows that a regular workout routine is essential for keeping yourself healthy and fit. Over time, training and regular exercise will help you to become stronger, leaner, faster, or help you to improve towards achieving whatever fitness goal you may have. As we spoke about in a previous blog, the body has to go through the Stress, Recover, Adapt process before you can reap the benefits of your workouts.
Though this is contradictory to logic, sometimes the easiest phase of those three is often overlooked. When the body does not recover properly, it will not adapt to the stress and therefore you will start to notice diminishing returns and decreases in performance. Through constant physical training, your body is continuously stressed and broken down. If it is not allowed to optimally recover before your next training session, you will go into those workouts with fatigued muscles.
At times this can be deceptive and hard to tell, especially if you are a well trained athlete with a level of fitness or if your body is used to continuously working out. The fatigue doesn’t just happen at once, but creeps up on you overtime. Before you know it, you’re exhausted before every workout and you are noticing decreases in performance related to how fast you can run or how much you can lift, or your general proficiency at accomplishing your athletic tasks.
Though you can’t always predict it, here are some signs along with decreases in performance that may indicate over training:
1) Delayed Recovery Time: For example, if you are experiencing lingering soreness from hard sessions or an inability to be adequately energized you may be over training
2) Elevated Heart Rate: If your body is unable to recover, you will also be putting more stress on your heart while it is trying to help regulate the body to increase your recovery. A good way to test this is to take your pulse every morning. If you notice that it is higher than usual for a few days in a row this is a good sign that you’re training too hard.
3) Suppressed Appetite: A natural way for your body to urge you to train less is to reduce all other functions as well such as your metabolism. Doing this will make you more tired, sluggish, and less likely to want to partake in a large workout load.
4) Suppressed Immune system: When your body is using all of its resources to repair damaged muscles, it goes on overdrive and doesn’t quite have the resources to maintain a healthy immune system. Your body, in a weakened state, will be more likely to succumb to sickness, or even injury while training.
5) Moodiness and lack of desire to train: If you’re find yourself depressed, irritated, stale, or anxious consistently for no apparent reason you may be over trained. This is because the same stress hormones are released not only during physical stress, but also emotional stress too. This may lead to a lack of desire to take a step out the door and train.
If these are signs that you are experiencing, you may want to take a break from your fitness routine and listen to your body. Decreasing the volume as well as the intensity can help to restore your body and allow it to recover. After some much needed time down you will have that energy and passion back again and will be ready to continue.
At Rock Body Fitness Bootcamp in Austin, we strive to keep all of those training with us at their most fit and healthy. We also care about your overall well being and fitness mindset. Our Bootcamp exercises help you to become fit and strong, but at the same time we know how far to push everyone to keep them from going over this edge. We would be happy to help you reach your fitness goals and keep you at the optimal level of fitness. Check out our new Austin Fitness Bootcamp schedule for 2012!