How to Avoid Overtraining at the Gym

Avoid Overtraining at the Gym

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We have become a nation of exercise junkies. For the most part--this is a good thing. However, some people (and I will confess this DOES mean ME) train too much--and do not get the rest that is needed to obtain maximum benefits from all the hard work put in at the gym. Overtraining does not only result in very specific symptoms, but can actually do your body harm and set back your training goals. Read this article carefully--and if you fall into this category--the magic words are "stay at home and rest!"

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Instructions

Difficulty: Moderately Easy

Things You’ll Need:

Review of your training program with a professional

Step1

Take a hard look at your gym schedule and the amount of time you spend working out. Very few people can work out 6 or 7 days a week without experiencing the downside of overtraining. When you overtrain, your body simply cannot keep up with the physical demands you are placing on it. Lack of adequate recovery time will lead to muscle dysfunction, inability to achieve your goals and many psychosocial problems.

Step2

Know the symptoms of overtraining. These include, but are not limited to:

Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general aches and pains
Pain in muscles and joints
Sudden drop in performance
Insomnia
Headaches
Decreased immunity (increased number of colds and sore throats)
Decrease in training capacity/intensity
Moodiness and irritability
Depression
Loss of enthusiasm for the sport
Decreased appetite
Increased incidence of injuries

Step3

Review your training and workout schedule with a trainer. Listen to them! Cut back if necessary and spend some of the "free time" you have found taking your kids, dog, loved one for a walk, reading a book or simply (heaven forbid!) write a letter on a real piece of paper to a real person. (Remember, you will have to use a real postage stamp!)