As trainers we are so lucky to have such motivated and driven clients. Most of you have shown us your dedication to not miss a class and the willpower to give it your all each time you walk through the doors at Impulse. We see this and couldn’t be more pleased with the results that so many of you are gaining, and that the training we are providing is improving your health and physical performance. We want to keep it that way.
According to ACSM (American College of Sports Medicine) overtraining is described as over exposure to high volumes of intense exercising without allowing sufficient recovery time. We understand that it is easy to get wrapped up in the amount of time you are working out instead of focusing on the quality of the workout. Thinking that “more is better” can lead to serious health concerns especially without the proper recovery time, nutrition, sleep and hydration.
What overtraining looks like:
- Your days are consumed with thoughts of exercise and weight-gain prevention
- Exhausting working outs multiple times a day, often fitting exercise into your routine at any opportunity
- Putting exercise before family time, work, social obligations, and other interests
- Continuing regular workouts despite injury, illness, fatigue or signs of overtraining
- Always feeling like you “need more”
There is a fine line between being committed to your healthy lifestyle and taking it too far. Of course we want you to be ACTIVE daily, but that does not mean you need to spend 2+ hours working out vigorously regardless if it is cardio, strength or one of our classes.
A few signs to look out for:
- Decreased performance
- Lack of enjoyment of an exercise
- Mood changes
- Fatigue, yet dealing with insomnia
- Lack of appetite, but still fat gain
- Elevated cortisol levels or adrenal fatigue
- Injury and illness or failure to heal
How to avoid Overtraining:
- Vigorous or intense workouts should be brief: cortisol rises sharply after 45-60 min of strength training.
- Matching your recovery time to your workout intensity, volume and duration: So after a hard intense workout you may need a longer rest/recovery time, maybe even a few consecutive days off.
- Proper nutrition: Consume a carb-protein meal or drink immediately after your workout. Be cautious not to restrict calorie and macronutrient intake, especially for a prolonged period of time.
- Hydration, hydration, hydration!
- Plenty of quality sleep.
Training is not about punishing yourself it is about getting better, advancing towards your goals. Do you trust us as your trainers? This is what we went to school for. This is what we spent hours in class, studying and taking exams for. This is why we continue to learn with research, workshops and conferences. We went through all that because we want what is best for you.
Love your body. It’s the most amazing thing YOU will ever own!