OVERTRAINING - THE FACTS

 

 

 

 

As we become fitter and start achieving our fitness goals it’s easy to get over motivated, but no matter how good it feels to get revved up and fasten the trainers and head out to another class or training session, it's good to remember that just as important as maintaining a healthy level of exercise is to be smart enough to take regular rest days. 

One aspect of a workout is that it will stimulate and develop muscles, but this muscle development doesn’t take place during the physical activity it is a cause and effect and the muscles actually rejuvenate during their rest and recovery periods. 

 

Pushing yourself to train every day is in its way equally as harmful as under stimulating muscle activity and although for some, the daily gym habit is hard to miss, the benefits of a little R&R will outweigh the lost training session.  Pushing a body to train every day can produce such negative effects as depressing the immune system and putting a strain on muscles, joints, tendons and ligaments leading to strain and overuse injuries. 

This is especially true of the over 30s.  With age, the body fails to recover so rapidly, increasing the potential of injury.  People who come to exercise later in life and embrace it with great enthusiasm may not fully realise the possible risks.  The bottom line is that failure to take adequate rest days could result in pulls and strains thereby conspiring to keep you out of the gym for much longer than an odd day off.

An active recovery day is always an option.  A deep and invigorating stretch session or walk in the fresh air are both equally as beneficial in their own way as pounding on the treadmill in an effort to burn calories to the max.

The current trend for HiiT or High Intensity Interval Training and Military Style Boot Camp intensive training all put a phenomenal stress on muscles, joints and the respiratory system and can lead to even more potentially damaging consequences especially for the diet conscious, as calorie restricting at the same time can drastically reduce the body’s recovery ability, leading to feelings of exhaustion. 

The experts recommend mixing it up.  Cross train using different styles so the body doesn’t become tired and bored leading to depleted energy levels.  Introducing a new disciple like Pilates, yoga or barre work into a normal high intensity or strength dominated routine can give a lift both physically and psychologically.  No one anywhere recommends doing high stress workouts every day, limit it to a maximum of 3-4 days per week.

Training safely and responsibly will keep you fighting fit and have the added effect of keeping your body happier, healthier and able to train more efficiently in the long run.

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