This is the question I’ve been asking myself the past few days. I guess, since I AM asking it, the answer is yes. I haven’t had a rest day in 2 weeks. I have been pushing hard and going strong since summer is coming and I’m feeling very motivated.
Chalean Extreme has a following schedule: Weight training day; Rest; Weight Training day; cardio Intervals that work muscle endurance with small weights + abs; weight training day; short cardio + short yoga; rest.
I have been adding some stuff into the equation, however. I sometimes add an additional cardio session in the evening on weight training days (zumba or treadmill – nothing intense cause I’m not a big cardio person) and my rest days have been hour & half yoga days.
While I feel amazing usually, yesterday I woke up extremely exhausted.The day before I didn’t do as well during weight training as I usually do and then yesterday my cardio intervals was tougher than it usually is and I almost didn’t even want to finish the abs workout. In addition, my whole body is super sore and achy – I am so tired. Exhausted. Unmotivated. I guess that’s why I decided to look if this is what overtraining feels like.
What I did find that describes overtraining?
“How do you know if you’re doing too much? If your workouts suddenly feel harder than usual, or you’re losing ground despite the fact that you’re working hard, you may be experiencing overtraining.”
“Overtraining is what you are doing when you push yourself beyond your body’s ability to adapt and recover. When you overtrain, two things happen: first, you get less benefit from your workouts; second, your performance takes a nose dive.”
“The cause of overtraining is simple: you’re not resting enough and/or you’re doing the same exercise too much! Your body needs time to recover. Your muscles grow & adapt when you give them enough time. Doing the same workout day after day can also lead to overtraining, boredom, illness, depression, burnout and possible injury.”
How do you know you’re overtraining? Some common symptoms:
- decrease in performance
- feeling unmotivated and lacking energy
- elevated morning pulse
- sudden inability to complete workouts
- achiness or pain in the muscles and/or joints
- loss in appetite
- increased susceptibility to colds, sore throats and other illnesses
- moodiness and irritability
Oops? I think what I’m feeling is the very definition of overtraining. That’s really unfortunate. When I get in the mood, in the zone, I like staying in that zone – I feel like I’m getting better and closer to my goal. When I don’t work out more intensely, I feel like I’m almost slacking. It’s a mental thing. But I guess, I really have to take control to keep my motivation and not cause injury in the future. I want to stay on track instead of straying.
The next smart step is to figure out how to make sure I get out of this mini mental and physical slump and get back on track?
- Rest is the best way to cure overtraining.
- You shouldn’t do intense and difficult workouts every day of the week, since that will also eventually cause problems. If you want to exercise a little each day, go for it. Just make sure you schedule low-intensity workouts as well.
- Don’t go too intense too soon.
Some additional tips:
- always warm up before your workout
- always stretch after your workout
- always EAT after your workout – a good balance of protein, carbs, and fat
- schedule recovery days & listen to your body – if it feels wrong, don’t don’t it
- get adequate sleep
So yeah, this post is pretty much common sense. But it’s something I needed to find out for myself. I guess I should take it easy with the two-a-days for a while.
Questions for you:
- How many rest days do you take in a week?
- What’s your least favorite exercise to do?
Let me know in the comments below!