Overtraining - too much of a good thing

Feeling depressed, lacking energy, succumbing to every viral infection that is going around? Maybe you have taken your healthy exercise regime to the extreme and you are now suffering from the effects of overtraining.

If your motivation to keep yourself healthy and fit has seen you cycling, running, swimming, attending gym or doing something physically active every day of the week, sometimes twice a day, then I commend you. But that praise comes with a word of warning.

Have you factored into your training regime a designated recovery or rest period?

The basic premise of exercise is that in order for the body to lose weight and make gains in overall health, strength and flexibility, physical activity (coupled with a sensible diet) must be undertaken. But in order for the body to successfully undergo the effects of an exercise regime, rest or recovery periods are essential or the following symptoms of overtraining may occur.

  • Fatigue
  • Poor motivation
  • Frequent bacterial and viral infections
  • Sore muscles
  • High resting heart rate
  • Sleep disturbances
  • Increased rate of perceived exertion
  • Depression
  • Injury
  • Hormonal changes

The more rundown from overtraining that your body becomes, the less you will gain from your exercise activity. A physical activity that once fuelled your passion and gave you an uplifting feeling will become a chore and you'll do one thing or the other - give up or push harder. Neither is what you really want. And that's when you need to take a break.

You may need to consult your doctor about your symptoms but the most obvious remedy to overtraining is taking some downtime. Don't feel guilty about taking at least a week off - your body will not lose an appreciable amount of fitness in that time. Then gradually go back to what you were doing before, but start with lighter, shorter workouts and slowly work your way back.

Taking a day or two of rest between workouts won't set you back either, and may improve your performance. Or do something you wouldn't normally do - if you're a cyclist, go for a swim or if you are a runner perhaps join the family for a slow bike ride.

And most importantly get a good amount of rest. Perhaps even check out with a nutritionist that your diet is balanced and is providing your body with an adequate amount of fuel for the exercise intensity that you want to work at and the essential repair process that follows.

How do you avoid overtraining? Simple - listen to your body.

If your exercise activity feels as if you are wasting your time or if you just don't have the energy, then go home. If you are not convinced that it is overtraining you are suffering from, then try a workout that stresses a different muscle group or that incorporates cross training into your fitness program.

Take the time to recharge your body's batteries - you will feel all the better for it.