IF YOU AIM TOO HIGH AND PUSH TOO HARD TOO SOON, YOU CAN BURN OUT QUICKLY
Making a change in your health and fitness can be a huge life event.
For many of us we have spent a great deal of time thinking, contemplating, setting and planning our goals.
The lead up to change can often be as big as embarking on the journey.
Quite often motivation can be at a peak when embarking on a new fitness routine - you can feel so energised that you leap into a new exercise routine with zest and vigour, pushing yourself beyond your limits in an attempt to attain your goals and results as quickly as possible.
Sometimes your enthusiasm can set you up for failure with placing unrealistic expectations on yourself, leaving you in danger of over-training, which can, over the long term, delay results.
It takes four weeks for you to see results and eight weeks for others to start to notice.
Also you may find overtraining with impact on your enjoyment of exercise - becoming a chore rather than something fun to get you fit and healthy.
This is quite often when it becomes easy to give up on your goals.
It can even make it harder to rekindle your enthusiasm down the track when you want to kickstart things again.
SIGNS OF OVEERTRAINING
We all have the odd day when we feel unenthused about exercise but if you are continuously unmotivated, feeling sluggish and making excuses not to train, than you could be experiencing overtraining and need to take some time to allow your body to recover.
It is normal for the body to get sore after training but if the soreness continues for more than three days this is a sign you have pushed yourself too far.
If you are experiencing chronic soreness from exercise that will not disappear then it is time to rest, so take a few days off and see how your body responds.
Do this if:
* You stop seeing any results.
* You're sick more often.
Overtraining can compromise the immune system and leave you more vulnerable to illness.
there are a few simple tips to follow to avoid overtraining and to keep you moving forward with your goals.
* Sleep well.
* Take in proper nutrition to fuel your body correctly.
* Try to avoid extra stress.
* Only train enough to gain the results you are looking for.
* Get a professional program developed for you from a trainer that will put measured rest between sets and reps and add in recovery days.
* Remember to rest between heavy lifting sessions as much as possible to allow the body to fully recover.
* It is also helpful to have a lighter training week.
* Do activities that encourage recovery - yoga, swimming, walking or including rest days in between workouts.
Now that you understand the pitfalls of overtraining you can take steps to make sure you do not burn out and keep your motivation at a high, making it easier to achieve your goals.
Especially with spring around the corner, now is the perfect time to work out!
Shelley Myatt is the owner and operator of Shelley Myatt Fitness and Well-Being, Columnist, Life Coach & Motivational Speaker based in Toowoomba, Qld.