Five Ways Of Managing Overtraining
Fitness is an important component of health. But too much exercise can be a negative stress on the body. If you’ve checked out my article on the five ways of identifying overtraining it’s time to address the five ways of managing it.
Number one is to build rest days into your exercise schedule, particularly if you’re already training in a weakened state. Rest means different things for different people but most recreational exercisers need at least one full day of rest from exercise each week. If you’re super-fit then rest might mean low intensity cardio, light stretching, strengthening or core work.
Number two is to plan a variety of exercise types and intensities. A PT can help you create an optimal schedule for your fitness level and lifestyle. Keep an eye on little niggles and don’t hesitate to go to the physio for some pre-hab – tackle a small problem before it grows up!
Number three is to take a close look at your diet. Are you appropriately fueled with optimal nutrients for the amount of exercise you’re doing? Staying well hydrated both in and out of the gym is another way to optimize exercise performance and recovery.
Number four is sleep. Sleep is the time when the body recovers and repairs the tiny microscopic tears in the muscle fibers created from strength-training. Sleep longer, waken stronger! Sleep helps you towards your weight loss goals in other ways too. It helps regulate your appetite hormones, speeds up metabolic rate and gives you the mental energy to resist the urge to overeat.
Number five is stress management. If cortisol levels are already raised due to factors outside of the gym then exercise can compound the negative effects, slowing down metabolic rate and encouraging the body to hold tight to fat. Some people overtrain in response to stress. They find themselves obsessed with exercise and afraid to rest. When you feel like you’re going backwards it’s easy to think that the answer is to push yourself harder, even when it’s clear it isn’t working. There are definitely worse outlets for stress than exercise, but if you’re somebody who uses it compulsively then make sure you maintain the support structure around your body and mind.
Exercise programming is often more of an art than a science. The right mix will move you towards your goals while keeping you on an upward spiral of health and vitality.
Number one is to build rest days into your exercise schedule, particularly if you’re already training in a weakened state. Rest means different things for different people but most recreational exercisers need at least one full day of rest from exercise each week. If you’re super-fit then rest might mean low intensity cardio, light stretching, strengthening or core work.
Number two is to plan a variety of exercise types and intensities. A PT can help you create an optimal schedule for your fitness level and lifestyle. Keep an eye on little niggles and don’t hesitate to go to the physio for some pre-hab – tackle a small problem before it grows up!
Number three is to take a close look at your diet. Are you appropriately fueled with optimal nutrients for the amount of exercise you’re doing? Staying well hydrated both in and out of the gym is another way to optimize exercise performance and recovery.
Number four is sleep. Sleep is the time when the body recovers and repairs the tiny microscopic tears in the muscle fibers created from strength-training. Sleep longer, waken stronger! Sleep helps you towards your weight loss goals in other ways too. It helps regulate your appetite hormones, speeds up metabolic rate and gives you the mental energy to resist the urge to overeat.
Number five is stress management. If cortisol levels are already raised due to factors outside of the gym then exercise can compound the negative effects, slowing down metabolic rate and encouraging the body to hold tight to fat. Some people overtrain in response to stress. They find themselves obsessed with exercise and afraid to rest. When you feel like you’re going backwards it’s easy to think that the answer is to push yourself harder, even when it’s clear it isn’t working. There are definitely worse outlets for stress than exercise, but if you’re somebody who uses it compulsively then make sure you maintain the support structure around your body and mind.
Exercise programming is often more of an art than a science. The right mix will move you towards your goals while keeping you on an upward spiral of health and vitality.