Beware of overtraining
Brad Kearns, 38, of Auburn, California is noted
speaker, author and coach for both endurance athletes and corporate employees.
During his nine-year career as a triathlete, he was one of the world's top
ranked professionals, amassing over 30 wins worldwide on the pro circuit. He is
also a great friend of the Mad Cows. Visit Bradventures.com
Overtraining is defined as a state where exercise becomes unproductive and more stressful than optimum. This is a common problem among highlymotivated, competitive, goal oriented people who apply these personality traits to their exercise regimen. Couple this with the fact that endorphin rush of exercise can literally be addicting and you have a recipe for chronic overtraining. Often the hardest part of an exercise program is knowing when to hold back and slow down.
The best way to guard against these problems is to monitor you body carefully during workouts to be certain you are exercising at the proper intensity. If you are exhausted as opposed to refreshed after a workout, that is an indication that you have exercised too hard. The best way to determine proper intensity and pace is to use a heart rate monitor and emphasize aerobic exercise (below 80% of maximum heart rate). These topics are discussed at length in my book Power Month, available at www.bradventures.com
It is also to important to monitor many of the other signs the body gives when it is under too much stress and to cut back your regimen accordingly. These signs include: elevated morning heart rate (take every morning, in bed, to establish a norm. When your morning heart rate is 10% or more above normal, cut back exercise drastically), insomnia, lack of appetite, lack of desire to workout, sore throat (beginning of a cold, which effects always last one to two weeks), excessive sleep, energy lulls during the day and digestive irregularities.
All of these are indications that your body is not at its best and not ready to absorb the amount of stress that your normal exercise level gives it. Remember that even though exercise is enjoyable, it is still stressful to your body. The only way for your body to absorb this stress and become stronger is to allow for plenty of recovery. Your body always tells you when it is not recovered or ready, you just have to listen to it.