Are You Over-Training??

Now, about 95% of Americans are probably under training.........but for friends and fans of Fitness Date TV, I bet there is a good percentage of folks that over train.

Here are some of the symptoms of over training.

1) Exhaustion
2) Depression
3) Muscle Soreness (Shin Splints, Rotator Cuff Issues)
4) Joint Pain (Knee, Hip, Shoulder)
5) Results Plateau
6) Poor Sleep Cycles

Questions???

Do you workout 5-6 days per week?
Have you been on a consistent workout routine for at least 6 weeks?
Do you run 5-6 days per week?
Do you weight train 4-6 days per week?

If you answered YES to any of those questions, you might be over training.  When we workout, we are in the process of "breaking down" the body, to allow it to build back stronger.  If we don't give our bodies ample time to recover, then we start to see the over training symptoms listed above.  The most discouraging part of over-training is both injury (setting you back farther from reaching your goals) and result plateau (working out without seeing results).

To avoid over training do the following.

1) After every 6 weeks worth of exercise, take a week off.  This will give your body plenty of time to recover.
2) Limit your running to 3-4 days per week, allowing for a day of rest in between.  (Especially if you run on the road or other hard surfaces.)
3) When weight training do not train the same muscle groups on back to back days. Give yourself a day of rest in between.
4) If you feel that you have to exercise 6 days a week, do a 3 day split (3 days on, 1 day off....and repeat)

Stick to these basic principles and you should be good to go!!!

Keep up the great work!

Tim