Signs you may be overtraining:
Increased Resting Heart Rate
Irritability
Brain Fog
Constant Soreness That Doesn't Seem to be Going Away
Anxiety
Trouble Falling Asleep or Staying Asleep
Decreased Appetite
I know when you get into fitness that mindset of “gotta grind, gotta keep going” can very easily take over. We convince ourselves that if we take one day off suddenly our body will turn to jello and all the muscle we were gaining will vanish into thin air. It can become addicting, all those hormones that come surging when we workout and we just want to keep going back for more. Some of us may even be punishing ourselves and our bodies for looking a different way than we have been told it should…
Be gentle with yourself, I PROMISE you rest is actually what your muscles crave after a workout and you will see better results if you allow them to repair. I PROMISE you that overworking your body may change your body faster, but it won’t lead to a sustainable movement practice and you may in the end lose that practice while also doing more damage than good.
A healthy body loves movement but it does not love to be overly stressed. Let’s treat our bodies well when we start a movement practice, particularly with strength training or cardio. When we perform those rituals with love, patience, and rest the healthiest and happiest versions of our body will show up and will be happy to do it for the rest of your life.
Now here are some ways to put this mindset into practice. Program in rest days the same way you would your exercise days. These can look like Active Rest Days or Recovery Days.
Active rest days entail some form of movement practice, but one that is more gentle and nurturing. Examples could be yoga, or light pilates. Maybe going for a nice walk instead of a run. Could be some gentle dancing, or even some hiking. Focus on lighter intensity exercises or movements that focus on different ares of the body than the one that was just worked on the day prior. If it is helpful you can plan out the active recovery days either on your own or with your trainer! It’s also
Recovery days are full on rest and reset. This looks like stretching, using a foam roller or balls to massage the muscles, myofascial massage, or maybe even receiving a massage from a massage therapist. It looks like no exercise but of course go for walks and move gently throughout the day. This is a day to get hydrated and focus on how your body is feeling. Maybe it’s a good day to readjust your workout plan if you’re noticing you’re beyond fatigued or that your muscles just don’t seem to be recovering. Sometimes a recovery day has to turn into recovery week(s) but that is OKAY.
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