Are you overtraining?

Hey there, time traveller!
This article was published 04/02/2019 (2539 days ago), so information in it may no longer be current.

Exercise is an important part of a healthy lifestyle, but too much of a good thing can actually be bad for you. Overtraining can lead to muscle deterioration as well as injuries — especially to the joints.
While most people can benefit from moving more, working out can become addictive for some.

People who are competitive or who are trying to get fit on a deadline, such as for a wedding or hot vacation, are more likely to overtrain.

Overtraining occurs when you don’t allow your muscles enough time to recover between workouts. The higher the impact of the workout, the greater the need for recovery time.

A general rule is to give your muscles 48 hours to recover after intensely working them. Have a balanced approach to your weekly workout plan by skipping a day or varying between high-impact and low-impact exercises. For instance, limit running to three days per week (i.e., Monday, Wednesday, Friday) and alternate with swimming (Tuesday, Thursday).

If you’re strength training, you can work out every day by alternating between upper and lower body.

Signs you might be overtraining can be:

1. You are exhausted when you wake up in the morning, even after a full night’s sleep;

2. During your workout you feel abnormally sluggish, low in energy and have difficulty reaching your goal;

3. You feel achy and uncomfortable, and may experience joint stiffness. While sore muscles are normal after a workout, pain in your joints isn’t;

4. Your performance is declining instead of improving with each workout. For example, you’ve been building up to running three miles in 30 minutes,but lately you can only run two-and-a-half miles in the same time;

5. You’re getting injured or sick more often. A beginner might be at higher risk of injury as opposed to someone who is seasoned in fitness. Persistent colds or flu can also be a sign you’re not resting enough;

6. Your resting heart rate is higher than normal.

Listen to your body. The negative effects of overtraining are not always easy to spot and can often come on gradually.

The important thing is to pay attention to your body and how it feels. If something feels off, it may be time to go easier on yourself.

— In 2019 the YMCA-YWCA of Winnipeg is proud to celebrate 140 years of community.