Pain with no gains: How to know when you are overtraining
There’s a saying that goes “no pain, no gain” – not always the most accurate sentiment. We’re raised in a society that tells us all the amazing things about fitness and exercise, but what about the not-so-obvious risks?
A problem that’s becoming increasingly common is overtraining; often referred to as overtraining syndrome or OTS by athletes and fitness enthusiasts alike, and the risks of overtraining are very real. This unintentional self-inflicted condition is the result of pushing too hard, to get more fit faster and can be described in a nutshell as an incorrect increase in training intensity which often results in reduced performance, could lead to injury and recovery can take a far longer than it should.
It used to be something that only elite athletes encountered, but with a fitness lifestyle being adopted by so many, it’s a real risk to anyone who trains on the daily. However, it is important to know how to deal with it – should you ever run into this problem.
Look out for the warning signs
These are some prominent early warning signs to not push your body too hard, meaning it’s time to rethink your workout plan:
- Experiencing a decrease in performance when you train
- Excessive fatigue
- Agitation and moodiness
- Loss of appetite
- Being prone to injuries and illness
- Elevated morning heart rate
Correct it before it does you wrong
Overtraining happens to people of all fitness levels, so it’s only natural that an elite athlete and a person who is new to training will have a very different threshold when it comes to overtraining. If you are less fit, your body is not used to the physical demands whereas if you are a fit individual, it may take your body longer to be affected.
So, how do you sort it out?
- First and foremost, rest! Just take a break, get more sleep and simply relax while cutting down your training
- Recognise how you got here in the first place and re-establish a workout/rest balance
- Manage your training load and ease up on the challenging areas
- Spot-train your weak muscles gradually to strengthen them– don’t overdo it
- Diversify your training routine
If you’re comfortable with getting professional assistance – our team of qualified trainers will be able to create a personalised and guided programme to ensure you stay in form and continue reaching your goals without hurting yourself. Contact us today if you’re looking for some guidance.
Prevention is better than cure
It’s important to know the limits of your physical endurance while monitoring your progress, which is also the best way for you to steer clear of falling into the trap. Here’s a list of the basics to keep a tab on:
- Avoid repetitious workouts for prolonged periods, change up your routines
- Don’t try and ‘catch up’ on missed workouts – it’s not possible and can cause serious damage. Gradually increase your workouts within your own limits, over time
- Impose the correct resting periods in your fitness regimen
Luckily, Body Action Gym leverages all the latest technology and qualified professionals to help you do so. Additionally, our Mywellness platform has got all the tools needed to help you pace yourself, track your progress and ensure you don’t overdo it.
Tips on how to recover:
If you experience overtraining or are overreaching your limits, it’s time to slow down and get your body on track to recovering. Our dedicated stretch and recovery area features the best equipment imported from the USA and is thoughtfully put together to help you recover as optimally as possible.
While you take some time out for resting and relaxing, why not incorporate the use of our spa-like sauna and steam room? Packed with a host of health benefits, including cardiovascular and lung health improvements, it can only do you good!