Overtraining—When Less Is More
Exercise is a great way to relieve stress, stay in shape, and remain healthy for years to come, but too much exercise can lead to overtraining. Typically associated with little rest and excessive repetition, overtraining can result in injury or illness.
The sports medicine doctors at Sierra Pacific Orthopedics suggest following these strategies to avoid overtraining.
Sleep – Make sure to get plenty of sleep. This will ensure that your body has ample time to replenish muscles and restore strength.
Proper nutrition – Food is just as important as sleep. Your body will use food as a tool to help you recover. Select foods that are good sources of protein and eat shortly after your workouts to replenish and build muscle. Drink fluids before, during, and after exercise and avoid dehydration.
Stretch and warm up – Stretching and warming up before a workout alleviates tight muscles that could encourage overcompensation, which can lead to injury.
Varying intensity – “Choosing a type of workout, whether it’s running, using an elliptical, cycling, or cross-training, and varying the intensity level of your routines, will challenge muscle groups while allowing others to recover," explains Dr. John C. Monteleone, sports medicine and rehabilitation specialist at Sierra Pacific Orthopedics.
Recovery days – Scheduling recovery days allows your body to recover and prepare mentally and physically for the next workout.
Typical warning signs of overtraining include the following:
- Decline in performance
- Insomnia
- Fatigue
- Headaches
- Decreased immunity
- Achiness or pain in muscles/joints
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- Elevated morning pulse
- Sudden inability to complete workouts
- Lack of motivation and/or energy
- Appetite loss
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If you are experiencing any of these symptoms, or if you have questions regarding overtraining injuries, call (877) 666-6080 to schedule an appointment with one of the sports medicine doctors at Sierra Pacific Orthopedics.
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