The dictionary states, "Over-training is a
common problem in weight training, but it can
also be experienced by runners and other
athletes. It occurs when the volume and
intensity of the exercise exceeds an
individual's recovery capacity. They cease
making progress, and can even begin to lose
strength and fitness."
It’s all or nothing
Sometimes we take on that
frantic “must work out every
day” mindset but forget that
one of the most important
parts of exercising
effectively is giving our
bodies time to recover and
These are common
warning signs of
Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general aches, and pains
Pain in muscles and joints
Sudden drop in performance
Decreased immunity (increased number of colds, and sore
Decrease in training capacity/intensity
Moodiness and irritability
Loss of enthusiasm for the sport
Increased incidence of injuries.
A compulsive need to exercise
Persistent muscle soreness
Elevated heart rate
Increased flu or cold symptoms
Result of over-training
When you perform excessive amounts of exercise
without proper rest and recovery you may
experience some harmful side effects including
decreased performance, fatigue, altered hormonal
states, poor sleeping patterns, reproductive
disorders, decreased immunity, loss of appetite,
and mood swings.
If you suspect you are
experiencing any of the
workout a plan to have the
proper rest and nutrition in
place. Consider getting a
coach to ensure you’re not
causing more harm than
Rest and Recover
Reduce or stop the exercise
and allow yourself a few days
of rest. Weekly there should
be 1-2 with little to no
movement. Use this time to
do chores, errands or spend
time with family or friends.
Anyone with lots of gym time
or training hard can find
themselves pretty lonely if
obsessively working out.
Drink plenty of fluids daily,
measure your water intake
and make sure you’re
getting a gallon a day. If
you’re in a hot climate or
training excess of 2 hours
a day you’ll likely need
more but be sure to not
exceed 30 oz in any
hour(max your kidneys can
The American College of Sports Medicine
recommends that adults get at least 150
minutes of moderate-intensity cardio
exercise per week. This can be achieved
through spending 30 to 60 minutes working
out moderately five days per week or
spending 20 to 60 minutes working out
vigorously three days per week. For
strength training, ACSM recommendations
suggest training each major muscle group
two or three days per week and leaving at
least 48 hours for recovery between each
Sleep is also an
important part of the
During REM sleep, your body’s production of
growth hormone increases, which aids in the
repairing and rebuilding of muscles
post-workout. If your goal is build muscle, but
you’re not getting quality sleep on a regular
basis, your production of growth hormone will
be negatively affected and your efforts will be
thwarted. Schedule and plan for 8 hours sleep
Change up your volume
Once a week lift heavy and smaller sets, or to
failure. The rest of the week work on form, go
lighter and have larger sets.
Ice bath Grab three bags of ice from a
convenience store and fill your bathtub
halfway full with cold water. Pour the ice in.
(The first few times you take an ice bath,
only immerse your lower body, from the
hips down. After you get more comfortable
with sitting in the ice bath, begin slowly
lowering your upper torso until submerged,
up to your neck if you can handle it.) Sip a
cup of hot tea and read a magazine to take
your mind off the bath. (We also
recommend wearing shorts.) Shoot for at
least 10 minutes in the tub. Once you get
more comfortable, you can increase it up to
20 minutes, but never over.
Ensuring calorie intake matches (or possibly
exceeds if you’re not looking to lose body fat)
caloric expenditure. When over-training, the
body may be depleted in various nutrients. To
assist in the process of recovery, it's important
to ensure that a diet high in lean proteins
vegetables, berries and carbohydrates(at the
proper times each day).
I support my clients spiritually, mentally, emotionally and physically. Anything discussed in a course, live video, presentation, educational material, the group, through private message, email, phone or other
communication is said to be just suggestions and each individual is responsible for one's self, actions and must follow any and all doctors advice they have been given first and foremost. I am not a medical doctor,
dietician or nutritionist. I do not hold a degree in medicine, dietetics or nutrition. I make no claim to any specialized medical training, nor do I dispense medical advice or prescriptions. My goal is to help my clients
make gradual, lifelong changes that enable them to achieve their health goals and meet their ultimate vision of well-being. I am in the process of obtaining several certifications and have NASM certified coaches
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