Health and Beauty

Story by Kera Kester, NASM Certified Personal Trainer/Contributing Writer

lmost everyone has days where we put on workout clothes with less enthusiasm than usual. We may even step into a gym already imagining the moment we are finished and walking out of those doors. It is important to determine whether this is due to a fleeting lack of motivation or because we are overtraining. Figuring this out may be the difference between progress and injury. I commend anyone on their vigor and drive to exercise; however, it is extremely beneficial to avoid going too hard. As much as working out benefits our bodies, proper planning and restful rejuvenation matter just as much! Here are five signs that you might be overtraining!

1. Decreased Performance And Fatigue:

As you exercise, you should see an increase in your strength and endurance. Positive signs include being able to increase your rep ranges or experiencing other forms of progressive overload. If you begin to feel pain in your muscles during exercises that you normally do, then you may need to give those specific muscles a rest for a day or two and check your form. If you are overly fatigued and can no longer perform at your current level, then you may have rushed the progression a bit and need to lower the intensity. Remember, rest days, as well as taking a step back until you patiently and safely build up to higher intensities, are nothing to be ashamed about! Your body will appreciate you for it and go much further in the long run!

2. Altered Hormonal States:

Each hormone in our bodies has a specific and important function. The hormone that I will be emphasizing is called Cortisol, otherwise known as our stress hormone. Overtraining is heavily associated with elevated cortisol levels which do a number on us. It decreases our bone density, causes blood sugar imbalances, slows down your metabolism and promotes overeating along with sugar cravings. This affects your immunity and can cause elevated levels of glucose storage, which is mainly stored as abdominal fat. For these reasons, one of the most important things we can do for ourselves is pay attention to and manage our stress levels!

3. Poor Sleeping Patterns:

Another sign of overtraining is a hindered ability to sleep. Your body produces fewer recovery hormones and instead produces the stress hormones we discussed above. Sleep deprivation causes trouble with thinking and concentration, weakened immunity, weight gain, poor balance and risk of heart disease. All of which greatly impact the way we exercise. Overtraining leads to inadequate rest which consequently causes decreased performance, and a vicious cycle ensues. Life hack – try to get sleep in between the hours of 10 p.m. and 2 a.m. Your body produces the highest levels of Melatonin. Melatonin influences HGH, which helps burn body fat, regenerate body tissue, repair cells, enhance immunity and improve bone density!

4. Loss of Appetite:

Getting the right amount of calories and macronutrients into our bodies each day is vital! Neglecting to do this is almost like expecting a car to function properly without any gas. If we do not eat enough, our bodies will respond by slowing down the metabolism so that it can conserve energy. A slow metabolism leads to weight gain and consequently, chronic disease. Additionally, if you are working toward any type of muscle gain, caloric intake can make or break the whole process when the muscles are not adequately supplied with the nutrients that make them grow. Your dietary habits are arguably the most important aspect of changing body composition and taking care of your body’s internal functioning!

5. Mood Disturbances:

The four signs we have already discussed are enough to tempt anyone into having a bad attitude. Factor in possible injury along with it and it’s clear to see why overtraining has such as effect on our emotional state. The natural high we get from endorphins are replaced with fatigue and pain. No one wants to go through the day experiencing mental fog, mood swings, restlessness or lack of concentration and enthusiasm. I personally want you to have fun and think happy thoughts when it comes to exercise, and I’m sure you wouldn’t mind that for yourself as well!

Stewarding the body is more than solely a conscious effort to exercise. Instead, it is also proper planning and nutrition. Challenge yourself in a way that still allows you to avoid overtraining so that you can start this new year strong! This is a learned balance that you will discover the more you get in the gym or knock out those home workouts. You can also utilize additional resources, such as reaching out to me with questions or concerns. I always say, be good to your body and it will be good to you right back! Stay cool and happy holidays!