CARDIO: HOW TO KNOW YOU'RE DOING TOO MUCH PART 2
If you've read part 1 of overtraining, and feel some of the symptoms resonated with you, you're probably wondering...
What now?
A lot of the time, you can feel unrelatable to others when you're coping with a need to exercise for extended periods of time. With so much emphasis on how cardio is a good thing, there is little talked about how it can take a mental and physical toll on the body.
In overtraining, the hardest part is mental. It can be an addiction. A habit. Hard to let go.
From the medical standpoint, when your body enters into overtraining, it's quite like an oxymoron. You know there are health benefits from exercise, and expect to see:
- Reduced inflammation
- Decreased stress
- Increased endorphins
- Increased energy
*However, when your cortisol levels (the stress hormone) are high, and your body is in a "burn-out phase," the impact of exercise can exacerbate ALL of the symptoms you hoped to reduce by doing exercise in the first place! Your body may become inflamed due to the impact of stress:
- Your cortisol levels may rise
- You may feel more tired
- You may sleep poorly
What can you do?
1. Get a cortisol test
- Whether you go to your doctor, or order an online test (I use the ZRT saliva test but have heard wonderful things about Everlywell) it's important to see how your stress hormone is and talk to your doctor about it
2. Recognize the importance of resting
- This one is tough. Ultimately, for me, it came down to seeing the affects first hand: the weight gain, the energy crumbling, and having to have knee surgery due to wear and tear on my joint.
3. Have an accountability partner
- Your family member? Friend? Me? Anyone to help you keep on track
4. Make plans UNRELATED TO EXERCISE
- Do not wake up and put your workout clothes on. Make plans for brunch, a day exploring a new area of your city, a movie date, etc.
- Have things to fill your schedule during your designated exercise time
5. Journal
- This one was big for me. Write things down! I was never a "journaling" person, but writing the important things in my life keeping me on track proved helpful and kept me going.
Of course, this is a journey and not fixed in a day.
If you struggle with overtraining, I hope you find these tips helpful. Know that I am always here to talk- You are not alone!
