Too Much of a Good Thing
A little exercise is good for you, so more must be better, right? Well, sometimes. And sometimes more is just that—more. There comes a point of diminishing returns or, worse, a point where your body says “Enough!” it is too much.
Everyone reaches this point at different times. Triathletes, for example, are able to withstand the rigors of three-sport training— running, cycling and swimming—at levels unthinkable to most. For others, an extra step class or hitting the weights too hard can put them over the top. In the quest for better health and fitness, it is sometimes difficult to quell one’s enthusiasm and take a break from exercise. But if exercise is leaving you more exhausted than energized, you could be suffer- ing from an acute case of overtraining.
Know the signs
It’s important to be able to recognize the signs of overtraining before they become chronic. Physical signs of overtraining include:
• Decreased performance
• Loss of coordination
• Prolonged recovery
• Elevated morning heart rate
• Elevated resting blood pressure
• Headaches
• Loss of appetite
• Muscle soreness/tenderness
• Gastrointestinal disturbances
• Decreased ability to ward off infection
• Increased incidence of musculoskeletal
injuries
• Disturbed sleep patterns
Keep in mind that not all of the signs of overtraining are physical. Much like regular exercise has a positive effect on mood and stress levels, too much exercise can do just the opposite, leaving the exerciser irritable and depressed, particularly as the quality of the workouts declines. Psychological and emotional signs of overtraining include depression, apathy, difficulty concentrating, emotional sensitivity and reduced self-esteem.
Understand the cause…
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About the author
Dwayne Wimmer founded Vertex Fitness Personal Training Studio in 2001, excited to bring a new concept about personal training to the people of Philadelphia’s Main Line in Pennsylvania. Driven by knowledge and results both, while a strength coach at Villanova University, he worked closely with world class athletes such as Brian Westbrook, formerly of the Philadelphia Eagles, on strength training and conditioning for optimal performance. Dwayne’s client base extends much further than world class athletes. Along with athletes, he works with adolescents to seniors, and he’s a highly acclaimed and sought out personal trainer who has received numerous awards, such as Best of the Main Line Personal Training Studio and Best Main Line Personal Trainer. A graduate of Missouri Western State University, Dwayne has a Bachelor of Science degree in Physical Education, with an emphasis in Coaching. Aside from personal training, he’s spent time as a physical education teacher, strength and conditioning coach, and a football coach, but has found his passion and home in the fitness industry, inspiring and reaching out to others. As a strong believer in continuing to learn, Dwayne has also taken classes at East Stroudsburg University toward a Masters Degree in Sports Management. He can add author to his list of accomplishments, having created a chapter in the upcoming book The Soul of Success with Jack Canfield, renowned for the Chicken Soup series. To get to the point where he is now, Dwayne has always been thankful for the support of his father, a man who always believed in his mission and saw the need for what it was that Dwayne envisioned. During his free time, Dwayne is an avid motorcyclist who enjoys viewing the amazing landscapes and finding good restaurants to enjoy that are off the beaten path. He also takes advantage of opportunities to travel and experience many other cities while attending fitness seminars and giving presentations about the industry he is so passionate about. As a way to give back to the community that has been a part of his entire life, Dwayne has created Vertex Fitness PUMPED (People United Making Progress through Education and Donations), which provides support to area non-profits through a community-wide outreach effort. At this time, they help three non-profits per year in the Philadelphia area. For more information from Dwayne, you may contact him at (610) 525-6604, dwayne@vertexfit.com
Over training can lead to chronic inflammation which can lead to stroke and other cardiovascular diseases. Strength and conditioning coach Joel Jamieson says the 80/20 rule helps athletes avoid over training. He says 20% of your training should be high intensity and 80% low to moderate intensity.