Although I called this the Summer of Training, it might actually need to be called the Summer of Overtraining. As we finish up surviving what has been a pretty intensely warm summer, (even for Arizona standards), the number of injuries that I've been seeing from overtraining is going up almost as much as the heat 🔥.
What exactly is “overtraining”? Essentially, overtraining is not allowing for adequate recovery after training, and can be linked to introducing similar repetitive and intense training or exercise activities.
From this description, most people would think I'm just talking about those that are training for a competition or a marathon (although I do have quite a few clients with some upcoming shows on the list).
However, many of the stories are from those who are truly enjoying their exercises and want to add in a few more sessions a week, because they think that increasing exercise is better for you. Or they felt better, so they did a bunch more activities.
I love when people want to do more activity (we all know I am the queen of wanting to do every possible exercise or class out there). Being mobile and active is important, especially in a society where we are stuck sitting so much. That being said, doubling your current activity, or doing a bunch of things you couldn't due to an injury and suddenly reintroducing all of them, are a recipe for injury/re-injury, flare-ups, and unfortunately, discouragement from activity.
It becomes a vicious cycle where people end up doing nothing because they think, “well, exercise must be bad for me.” However, when performed properly, with proper technique, and supervised by a trained professional, it can be life changing and rewarding.
And that is what I want for everyone.
Here are some signs/symptoms of "Overtraining"
that you might not think about:
1. Low energy or an overall heaviness, tiredness, and lack of motivation
2. You don't enjoy your exercise or training
3. Insomnia/sleep issues
4. Chronic fatigue & muscles soreness (not just delayed onset muscle soreness)
5. Drop or plateau in performance
6. Anxiety, confusion, or lack of focus
7. Elevated morning blood pressure and heart rate
8. Central nervous system is burnt out
9. You're getting injured
10. Your recovery takes longer
In the spirit of training appropriately, this month's video is on the importance of Warm-Ups & Cool-Downs. If you are in a class that does not include either of these options, you might want to reconsider this class, or make time for your own Warm-Up & Cool-Down.
