You've gone too far this time?

You're feeling off colour and you suspect that you've over trained.  But, how can you be sure?  The  following symptoms may help you to rule out the 'don't feel like it', from the 'can't'.

 

• persistent muscle soreness (DOMS, or just not enough time to recover from micro tears)

• loss of coordination

• prolonged fatigue

• dizziness

• performance inconsistency

• elevated resting heart rate

• tightness in the chest

• heat stress

 

Over training occurs when fatigue ensues due to excessive frequency, intensity or volume of training.  Doing the same workout repeatedly may also be a cause.  So, watch out for the following:

 

• decrease in performance

• aches and pains in muscles, and or joints

• fatigue, tiredness and insomnia

• elevated morning pulse

• headaches

• inability to complete training sessions

• susceptibility to illness

 

Whilst it is good to push yourself beyond your comfort zone in training be mindful that your training volume and intensity does not exceed your recovery capacity.  If this occurs, you may begin to lose strength and fitness.  Improvements in strength and fitness occur during rest periods following hard training.  The recovery process can take 12 to 24 hours, or even longer by days, or months.

Can you sustain activity in your planned longer training sessions

 

Be kinder to yourself if you have jet lag, an ongoing illness,or are exceptionally overworked.  Also, be aware that limiting calories whilst exercising intensely and  poor nutritional regimes in general can be stressors.  Use your body as a guide.  Make sure that you push yourself hard enough to progress, without sabotaging your progress.  Also provide your body and mind with the right conditions for success.

 

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