THIS week I’m chatting about training load, how to recognise when you are overdoing it and strategies to avoid it. For my recipe I’m focusing on breakfasts with a sweet and savoury option to suit all tastes.
Balance can be a difficult goal to attain when it comes to fitness. It’s a vague term and has different meanings.
There are those of us who struggle to fit exercise into our daily schedule and others who base their lives around their fitness schedules. I recently spent time in Finland and noticed just how health conscious a nation it is. In my time there I noticed there was a big focus on fitness for health as opposed to fitness for aesthetic purposes.
Finland is a country that gets 19 hours of sunlight in the summer and they use this time to bike, jog and hike.
Like every country no doubt there are issues in Finland just as there are everywhere but I must say I found their approach really refreshing.
The increasing use of social media in our everyday lives has led to the explosion of people sharing their fitness journeys online. Loads of this can be good to inspire us but there is a certain amount of it that just does not seem healthy. There are accounts that I look at and their regime is far stricter than anything I did preparing for the Olympic Games.
When the goal is heavily based around training simply for aesthetics there is a really big danger of overdoing it. I also saw in my previous profession the danger of training towards a lofty goal for pushing you into the realms of overtraining. I overtrained a few times in my athletics career and the result was injury or illness. It massively hampered me.
There are so many incredible benefits to staying fit and healthy, be mindful of going towards a place where it is no longer healthy.
Signs of overtraining
Feeling sluggish and fatigued all the time.
Muscles being sore and development of aches or pains.
Getting sick more often and finding it difficult to recover from illness quickly.
Mood and enthusiasm for normal activities is low. Difficulty sleeping. Performance in your chosen form of exercise is decreasing.
For the majority of us aiming to hit the recommended guidelines (150 minutes of moderate aerobic activity plus two resistance sessions a week) is a much more balanced approach to take. Strategies to combat overtraining
View rest days as part of your training. They are there to contribute to your fitness. Put them in your diary and stick to them.
Take time to work stretching and trigger point release into your routine. It will make your body feel much better for the actual training you do.
A key element that happens in overtraining is under-fuelling. Don’t underestimate what you need to put back into your body after training.
Keep a training journal and regularly look back on it to monitor your training load. Write down everything that is activity, not just the activities you consider training. If you walked with the kids for a couple of kilometers you need to write that in.
Use sleep as a recovery tool. Identify where you can get a little extra sleep in the week and make it a priority.
Move Train Nourish Cookbook
I received a copy of this book a while back and have to say I am really enjoying it. It’s packed with information on training and nutrition and has lots of workout and recipe ideas too. Be sure to check out the authors @dominicmunnelly and @oliveoillemon online as well.