It is not uncommon for individuals to suffer from what is commonly known as overtraining now that most of us are back in our New Year training routines, not to mention the weather. And with everything going on, it can be overwhelming for some this time of year. Overtraining is typically caused by a collection of physical, behavioral, and/or emotional conditions that occur when the volume and intensity of an individual’s exercise exceeds their capacity to recover.

overtraining

Know when you have gone too far.

The symptoms of overtraining can show many types such as persistent muscles soreness, fatigue, risk to injury, illness and sometimes depression in worst cases. Typically, the combination of physical stress along with psychological stresses will determine the level that one is experiencing. The best way to avoid experiencing overtraining is to plan recovery periods within your training program. Add one week of recovery every 6 to 8 weeks of your program. During this recovery period, simply replace the time spent doing cardiovascular and/or weight training with flexibility and stability work. This can include stretching, palates, yoga, or some basic body weight training.

Many people find this recovery period to be difficult to do due to the lack to intensity. By allowing proper time to rest, you will do your body a favor by allowing it to recovery from the combined stresses of workouts and life. In doing this, you will achieve higher gains and be able to train for longer periods of time. Not to mention to be able address those body imbalances that can reduce risk of injury. So with this in mind, know that it is okay to take some time away from the weights, and downshift for a week.

Ryan McLean is a Golf Fitness Coach at FitGolf Performance Centers of Philadelphia, PA. To reach him with questions, email [email protected] or call 610-940-3835.

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