To Train or Not To Train?
We’ve all had days when we don’t feel like exercise! How do you know when to push on through despite feeling “meh” versus when to listen to the voice in your head and put your feet up instead? To help you decipher whether you might be over training or just need a day to rest, we’ve put together a few tell-tale signs you could watch out for.
1. Decreased Performance
You may be over training when you start to notice a lack of optimal performance. We could be excused when we can’t push ourselves to our limits during the odd training session but not when this notion becomes repetitive. If you are able to acknowledge this sign of over training, give your body some rest and cut down on how often you train. You will feel much more positive and accomplished if you are smashing every training session rather than just making it through. This will also give you prolonged motivation to keep going.
2. Agitation and Moodiness
If you find yourself getting snappy with friends and family along with other symptoms, it’s time to give your body a break. Over training can have a significant affect on stress hormones cortisol and epinephrine which help regulate your response to stress. When these and other hormones are not in balance it can lead to mood swings, unusual irritability and an inability to concentrate.
3. Restless sleep
Sleep is vital for restoration and recovery of the body. As mentioned above, over training can play a pivotal role in a hormone imbalance. These hormonal imbalances can drastically affect your sleep and even cause insomnia. Without adequate sleep, your body will be incapable of reviving itself to its optimal functioning level. When running on low levels of sleep, it is also harder to both prevent and recover from injuries, which will set you even further back from your goal than by cutting back on your training a bit.
4. Chronic or nagging injuries
Overused muscles and joints can cause constant aches or joint pain. Pain that does not subside in two weeks (or so) should be considered a notable injury. Over training puts pressure on all of the body’s response systems and can also make it more difficult to ward off infections.
5. Mental Fatigue
Over training can cause mental fatigue which in turn can impact all areas of your life. Taking regular rest days and reducing the length of your training session can go a long way to take that little extra pressure off your body and mind. While you’re at it, try add in some meditation, your mind and body will thank you!
There you have it. If you are feeling one or more of these symptoms, take some time to give your body a rest and have a look at reworking your training schedule. Remember, you’re in it for the long run, not the quick results so take your time and make every session count!