Congratulations, you found a workout routine that you’re excited about and it’s working for you! Before you get too pumped, however, it’s a good idea to familiarize yourself with the concept of overtraining and how to avoid it as you work to improve your fitness.
Overtraining syndrome is simply what happens when you train too hard for too long. Ideally, you should be spending 45 minutes to an hour per workout several times per week. If you find yourself practically living at the gym, or becoming addicted to working out, you may be on track to overtraining. This syndrome is present when you perform more training than your body can recover from to the point where your overall performance declines.
5 Signs of Overtraining
Prolonged Muscle Soreness
It is normal to experience soreness after a workout, in fact this is how you know the workout really worked. But if you are feeling soreness more than 72 hours after your last workout, it’s a sign that your muscles are not recovering properly. Take a break and remember, don’t spend more than 45-75 minutes for one weight training session.
Altered Resting Heart Rate
If your resting heart rate is higher than it used to be before you started working out heavily, it’s a sign that you’re working out too much. When your resting heart rate increases it is the result of your metabolic rate increasing to meet the hefty demands of your training. A normal resting heart rate for adults should be between 60 and 100 beats a minute. To test this, grab a stopwatch and measure your pulse right when you wake up in the morning. Count how many times your heart beats in 20 seconds and multiply by 3.
When your thirst is constant and doesn’t die down by drinking enough fluids, this is another red flag that your body is being overworked. When the body enters a high catabolic state muscles continuously break down. This depletes muscle tissue and essential fat deposits. Your body is constantly being deprived of nutrients it receives from food and water.
More Frequent Injuries
If you are starting to get hurt more or re-aggravating old injuries you may be overtraining. When your body fails to get enough recovery time between workouts, you start training in a weakened state, thereby increasing your chances of injury. Switch up your training intensities and get involved in low-intensity sports.
Halted Progress/ Plateau
Finally, if you stop seeing improvement in your overall fitness despite training hard and eating right, you could be overtraining. Even though you are putting in the effort, your body goes in the opposite direction. Your already torn muscles keep tearing rather than rebuilding. This could lead to a serious health condition known as rhabdomyolysis.
At PumpFit Club our highly-skilled coaches know just how to keep you motivated and on track to your fitness goals. We know the signs of overtraining and we want to help you avoid that state so you can continue to improve. Try 3 days of PumpFit classes for free by filling out this form or come visit us in Fort Lauderdale!