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Wednesday, December 2, 2009

9 Signs You May Be Overtraining

Signs of overtraining from weightlifting are sometimes hard to see. But it's actually quit easy to fall into the trap of overtraining. Overtraining occurs when the volume and intensity of an individuals exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.

I have fallen in this category many times. The workouts are going great, energy is up, and I think that more exercise will make me feel even better. Think again.

Additional signs of overtraining from weightlifting:

  1. Persistent muscle soreness
  2. Persistent fatigue
  3. Elevated resting heart rate
  4. Increased susceptibility to infections
  5. Increased incidence of injuries
  6. Irritability & Depression
  7. Loss of motivation
  8. Insomnia & Decreased appetite
  9. Decreased sexual performance

Additional treatments for overtraining:

  1. Taking a break from training to allow time for recovery.
  2. Reducing the volume and/or the intensity of the training.
  3. Splitting the training program so that different sets of muscles are worked on different days.
  4. Ensuring calorie intake matches (or possibly exceeds) expenditure.
  5. Ensuring total calories are from a suitable macro nutrient ratio.
  6. Addressing vitamin deficiencies with nutritional supplements.
  7. Deep-tissue or sports massage of the affected muscles.
  8. Self-massage of the affected muscles.

Enjoy your workouts, but stay in tune with your body.
Posted by San Diego Fitness Coach at 5:07:00 PM
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