Overexertion: Are you training too much?

Have you ever stopped to consider your underlying goal when you exercise or train? Is it weight loss, health, strength, mobility, balance, or overall well-being? The purpose of exercise is to promote health and wellness, yet many people train too hard and with weights that are too heavy.

Our society has become increasingly performance-oriented. Many of us now “perform” even during our free time, not allowing the body enough time to recover properly. Of course, it’s good to be somewhat structured and set concrete goals, but when it comes to exercise, balance and moderation are key.

How long does it take for the body to recover from training?

Recovery time depends on the intensity of the workout and the individual’s unique characteristics. Some people recover faster and experience less muscle soreness due to their genetic makeup. Others may feel much more fatigued from training and require longer rest periods.

Fitness level also affects recovery. If you’re starting from scratch, recovery might take up to a week. For a well-trained athlete, the same workout might only require a couple of days to recover from. As your fitness improves, so does your recovery speed. Competitive athletes can train for several hours a day because they’ve gradually adapted their bodies to heavy training loads.

Overtraining, or “overreaching”

It’s important to align training with the rest of your life and to be mindful of your physical and mental stress levels. Exercise is beneficial up to a point, but beyond that threshold, more isn’t always better. If you’re already under a lot of stress and add intense workouts on top, your stress levels will only continue to rise.

When the body doesn’t have time to recover, overtraining—or overreaching—can slowly creep into your daily life. Symptoms of overtraining may include:

• Irritability
• Fatigue
• Increased resting heart rate
• Sleep disturbances
• Hormonal imbalances

In the worst cases, the body can remain in a stressed state, and recovery may take several months. If you notice signs of overtraining, drastically reduce your workout load. If that doesn’t help, it might be time to take a full two-week break from exercise. Also, pay close attention to your sleep, as high-quality, sufficient rest is crucial for recovery.

Are you always demanding more from yourself?

Try to keep the joy of movement in mind. If a five-kilometer run gives you energy and makes you feel good, why constantly push for more and harder goals? Maybe aiming to feel good is a better goal than training for a half marathon.

Whatever your goals are, it’s important to listen to your body and tailor your workouts to your current life situation. This way, you can avoid developing overtraining symptoms.

To support your training, we recommend our Move genetic test. It helps you discover how your body naturally recovers after exercise. The test also provides insights into your strengths in strength and endurance training. Learn more about the Move genetic test [here]

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