Friday, February 5, 2010

Overtraining - How to tell if you need to rest!

Most people are worried about getting enough exercise. But there are some people who 'forget' to take a day off or put a goal in front of their well-being!
Too much exercise or overtraining can make you susceptible to injuries, illness, and DIMINISHED performance!

How can you tell when you're doing too much? Here are some things to look for:
  • washed-out feeling, tired, drained, lack of energy
  • mild leg soreness, general aches and pains
  • sudden drop in performance
  • insomnia
  • headaches
  • decreased immunity (more colds, sore throats, flu)
  • decreased training capacity - drop in intensity
  • moodiness and irritability
  • loss of desire for sport/fitness
  • decreased appetite
  • increased incidence of injuries
  • compulsive need to exercise
It's the start of the new year - many of you are holding strong with your New Year's Fitness goals - many of you are striving to complete 'extra' workouts for I Am CrossFit - If your workouts suddenly feel harder than usual, or you're losing ground despite the fact that you're working hard, ask yourself - AM I OVERTRAINING?

Take a day off - maybe take two!

The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken even the strongest CrossFitters :)
Rest days are critical to performance for both physiological and psychological reasons. Rest is physically necessary so that the muscles can repair, rebuild and strengthen.
Remember - listen to your body and believe in E.P.O.C (it works - go hard - go short - STOP).


  1. a much needed reminder for most crossfitters. good post Lisa

  2. Wow, this is timely! I am having one of those "I need to take a day off, but don't want to" kind of days.

  3. Enjoy the rest Lara- I am sure you've been pushing extra hard for I AM :)

  4. Im taking notes on this one. Didn't take a day of rest this week and I'm feelin it. Thx for the reminder lis:)

  5. I think all of us have done this once or twice ;) A couple of years ago I had extreme burnout because I was so hooked on CrossFit, I never wanted to rest despite the fact I was also training for my 1st marathon and teaching Yoga & kickboxing 5 or more times a week. I hit a wall one day and it was not fun!! Now, I take mandatory rest days.. EVEN when I feel like I could do a workout that day. It keeps me going =)

    Another thing that is neglected is quarterly rest weeks! Every 4 months it is recommended to take the whole week off. That sounds like madness to most CrossFitters. But, what if we followed that? How much better would our performance be when we returned the next week?

    Good post and reminder Lisa!

  6. Over training is common problem in almost every male or female who works out regularly. Over training is a silent problem which can lead to many other problems such insomnia, lack of appetite, weight loss and stiff muscles.