Overtraining: When Less Is More

Not allowing your body adequate time to rest and recover from exercising will only make it harder to reach your fitness goals. Typically associated with little rest and excessive repetition, overtraining can result in injury or illness.

Here are some strategies that will help you avoid overtraining:

Sleep – Make sure to get plenty of sleep. This ensures that the body has ample time to replenish muscles and restore strength.
Proper nutrition – Food is just as important as sleep. The body will use food as fuel to help the body recover.
Warm-up – Warming up before a workout alleviates tight muscles that could encourage overcompensation, which can lead to injury.
Varying intensity – Varying the intensity levels of your workout routines challenges different muscle groups while allowing others to recover.
Recovery days – Taking days off from training allows the body to recover and for you to prepare mentally and physically for the next workout.

Recognizing the symptoms of overtraining could grant you enough time to make the needed adjustments to prevent injury or illness. Typical warning signs of overtraining include the following:

• Aches or pain in muscles/joints
• Appetite loss
• Decline in performance    
• Decreased immunity        
• Elevated pulse in the morning
• Fatigue            
• Headaches            
• Insomnia            
• Sudden inability to complete workouts

Do you have questions regarding overtraining injuries? Appalachian Orthopedics has specialists that can help. Call (423) 434-6300 to schedule a visit or click here to request an appointment online.