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How do I know when I am over-training?
Over-training is going beyond the natural limitations of your body. You simply train too much or too intensely. It can result in serious damage to the body and, as you might guess, it is most common among people who are much too eager to see quick results.
When the physical and emotional stresses placed upon your body are greater than the body’s ability to cope and repair, you are over-training.
If you have any of the following symptoms, you should allow your body a rest from exercise:
- chronic fatigue;
- reduced mental concentration;
- apathy, insomnia, or irritability;
- decreased performance level while exercising;
- delayed recovery after exercise;
- an intolerance to training;
- an elevated morning resting pulse rate;
- an increase in injuries or chronic muscle soreness;
- sudden weight loss or loss of appetite;
- frequent minor infections.
How can I make sure I don't over-train?
To prevent over-training, follow these simple rules:
- Listen to your body, particularly while exercising, and stay "in the zone" 2 ;
- Ensure adequate rest;
- Include rest time as a part of your exercise program;
- Give your body proper care, nutrition and nurturing; and,
- Provide variety to your workouts.
Exercise is just one part of a healthy lifestyle. Enjoy other activities that fulfill your life.
- Perceived Exertion Scale: How to Tell when you are "in the zone"
- Reasons why some Older Adults don't stay in Exercise: And reasons why they should
- Pain During Exercise: Should it hurt when I exercise?
I am a BCRPA-certified fitness instructor in Vancouver, BC. I teach four classes at the West End Community Centre in Vancouver, BC, mostly designed for the older adult. The Inevitable Disclaimer: Everything published here expresses only my opinion, based on my training and research. What you do with the information is entirely your own responsibility. I am not liable for any injury you suffer that seems to be related to anything you read here. Always consult your doctor before beginning an exercise program. For other articles, return to the table of contents.
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