Workouts that move your fitness & strength forward don’t have to leave you feeling annihilated. In fact, doing so on a regular basis can actually be WORSE for you than not exercising at all!
Now before you all run at me with knives, please understand that this is a broad statement…hoping that with this post we can help you define where you sit on the scale of over-training (if at all) & whether or not you need to take a step back.
If you’re a HIIT class junkie (Les Mills, CF, etc), then you’ve probably been conditioned to believe that you’ve got to “puke blood & see Jesus” at the end of every workout or you’re not doing it right! Or perhaps the “toilet trust fall” is a common occurrence after leg day. Well if you’re still reading this, then it’s probably not working for you…
Have These Symptoms? May be Time to Prioritize Rest:
♥️ No appetite / Followed by insatiable cravings for sugar and salt
♥️ Lingering soreness / achy joints / toilet trust fall
♥️ Constantly sick
♥️ Lack of progress / Fried CNS
♥️ Lack of coordination
♥️ Trouble falling & staying asleep
♥️ Lack of motivation / No mojo
♥️ Obsessive / Moody / Depressed
♥️ Missed or delayed period / lack of ovulation
♥️ Increased symptoms during PMS
Suggestions on Resting Properly:
♥️ SLEEP – 8-9 hrs/night
♥️ EAT – adequate calorie & macro intake for your exercise modality (hire a coach who understands nutrition & exercise physiology)
♥️ REST – 1-2 rest days is optimal
♥️ NEAT – walk 10k steps/day will improve recovery
♥️ TRAIN – switch up between strength & conditioning days – we should not be metconning every day!
Realize that these suggestions are all part of a bigger puzzle – we need to make sure that the recovery coming in is an adequate amount that balances the stress coming in.
This is where people get in trouble – even if you’re training 60 min a few days/wk, it may still be too much for YOU if you’re not eating enough, sleeping enough, nor dealing with a stressful life situation.
As you can see, the delicate balance of too much & too little is ever changing, so it’s important for you to be aware of symptoms & life circumstances in order to steer yourself in the right direction at the right time.