It is easy to get caught up in training, specifically overtraining, and the goals we have set for yourself, I’m no exception.
I tend to want things right now, or at least as close to right now as possible. As a personal note, its something I need to work through. Recently, I overtrained and strained my lower back muscles so bad I couldn’t be training at all! The confusing thing is, I know, and understand the importance of the four components which must be adhered to achieve positive results within any fitness regime a person decides to undertake. Overtraining shouldn’t ever be a thing.
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I had to decide which of the four things was most important to list first, and I do believe it is Consistency. If you can’t be consistent with the next three, you will struggle to see results or take longer to achieve. Next would be nutrition, sleep, and lastly, training.
Consistency Nutrition Sleep Training
Overtraining can occur in as little as one session of working out. If you didn’t feel pain during a specific exercise caused by overloading, the pain would slowly creep in 2 or 3 days, if the number of reps was too much. In my recent training session, I know, reps were too many, and I overloaded them.
Overtraining can also occur over time and may be hard to detect unless you access your overall health and progress. An overworked body, the immune system suffers Energy used by the immune system, is diverted to muscle repair. If you are experiencing more than usual, colds, fatigue, irritability, constant sore muscles, slower recovering muscles, infections, depression, lack of motivation, and insomnia and you may be training too much.
The good news is you can recover, usually taking anywhere from 4 weeks to 4 months or more. Factors like age, genetics, and how severe the overtrained body is. Taking care of yourself with a healthy nutrition plan, introducing training back in starting a couple of times a week, cross-training, and working on weak areas without overdoing on load or reps.
The best way to avoid overtraining is to be consistent with nutrition, sleep, and exercise. Don’t rush, and let the results come in naturally. Trust the process! Stick to the program!
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I started on my fitness and nutrition journey when I was 53. Along the way, I became passionate about sharing my journey, hoping to inspire others to begin their journey.