FITNESS & BEAUTY · JUNE 2018
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NOT SEEING
PROGRESS.
Have you put in
the effort, but don’t see the
results? That could be over-
training. Muscles need time
to recover.
OVERTRAINING:
6
SIGNS YOUR BODY
DESPERATELY NEEDS A
BREAK FROM THE GYM
Overtraining happens to everyone. Last week, you hit your personal
record on the bench, but then it all came crashing down. Suddenly, your
grip strength was terrible, and your elbows ached.
CAN YOU GUESS WHAT HAPPENED?
You over-trained. So, now what? First, you must understand what
happened. “Tiny tears form in the muscles that help them grow bigger
and stronger as they heal,” says Tommy Boone, Ph. D., a board-certified
exercise physiologist. “Soreness only means there are changes occurring
in those muscles,” says Boone, “and typically lasts a couple of days.”
You can cause more harm if you don’t give yourself enough time to
recover. The Center of Disease Control and Prevention says exercise
doesn’t just stimulate muscle growth; it improves your mental health,
mood, digestion, hormones, and much more. Before injury strikes, learn
the signs that you might need to take a break:
SUDDEN
CHANGES
IN APPETITE.
A decrease in hunger is
a common over-training
symptom that’s often
overlooked. Over-training
can cause an uptick in
norepinephrine and
epinephrine. This can inhibit
your appetite.
EVERYTHING
HURTS.
Everyone
experiences aches and pains
but lifting through the pain is
a recipe for disaster. Muscle
soreness after a challenging
workout is expected,
especially after switching
your fitness routine.
According to Livestrong, you
should give your muscles
a day or two to recover in
between training sessions.
YOU’RE
ALWAYS
TIRED.
Depression, fatigue, and
mood swings are good
indicators that you’ve over-
trained.
DECREASED
MOTIVATION.
Is your
body crying for rest? If
you suddenly have zero
motivation, you may need
a break. Rather than going
through the motions, save
yourself the risk and take a
week off. Spend the week
focusing on your diet or
catching up on sleep.
YOU’RE
GETTING
SICK. There
are many ways to screw with
your immune system. Lack
of vitamin D, high stress
levels, poor sleeping habits,
eating too much sugar are
among the many ways. But if
none of these seem relevant,
it could mean you’ve over-
trained.
By Tobiasz Wolff
30 HEALTHY MAGAZINE