Overtraining – Why REST is so important!

Posted: January 18, 2010 in Fitness

What is Overtraining?  Overtraining is too much… too soon!

Overtraining is the most common cause of injury and poor performance.

So many people are under the assumption that working out all the time is what you need to do to get into shape, lose weight, and get the results you want. But its not only increasing the mileage or increasing the workout load…you can overtrain at any level if you are doing too much too soon!

Rest is the phase during which adaptation takes place – it’s just as important as your workout.  So what actually is rest? Rest includes:

  • Plenty of sleep at night
  • Easy days
  • Days off
  • Alternating activities – i.e. swimming instead of running, working lower body instead of upper body….

If you do not rest your body on your own, it will force you to rest by fatigue – illness, injury, and staleness or burnout!

Trust me, I know the feeling, I have been one of those crazy people that will not rest when its time, and I have created injury to myself…then you are forced to rest and that is not fun! Runners especially are ones that will not take a break or will up their mileage too fast too soon and will try to work through an injury – a friend of mine said, “ You runners are just a different breed – you will never rest!” So, after I realized how important rest is – it actually should be part of your training program – I have been able to avoid injury and am seeing more results.

Here are some techniques that have helped me to avoid overtraining:

  • Hard day / Easy day – instead of doing the same workout or activity each day, alternate your workouts. It takes your body 48 hours to recover from exercise, therefore change it up.
  • If you are training for an event give yourself a 10 week training program.
  • Increase your workout by only 10% per week.
  • If you are training for a race, only make 10% of your weekly workout race-like.
  • Take your morning resting pulse – when you wake up rest in bed for 5 minutes and take your pulse. If your pulse is up, you haven’t recovered from the day before – therefore this day should be a rest or easy day.

I hope this helps you understand the importance of Rest – Please let us know if you have any questions or if you have a topic you would like us to cover!

Thank You

JC Health & Fitness

By

Cindy Rutland

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Comments
  1. kim fitzgerald says:

    Great tips, Cinday! Love your article! Keep ’em coming!

  2. Kim Fitzgerald says:

    love your article! great information, Cindy. and great tips for any activity!

  3. Adrian says:

    Awesome tips ! One thing that has been scientifically proven is that the body recovers at a way higher speed when drinking enough water during and after training, it helps bring nutrients where they belond so your efforts of training and proper nutrition will be multiplied !

    Great post !

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