Many times when people injure themselves it’s because they are so obsessed with trying to reach their weight loss or fitness goals. If you’re just getting started with exercise, be careful you don’t start at too high of an intensity. Instead you can start out with a longer duration of exercise and higher intensity. For example, if you are out of shape and can't exercise for 30 minutes continuously in one activity, try to get at least 30 minutes total exercise or vigorous activity during the day. According to the American College of Sports Medicine, you don't have to engage in vigorous exercise for sustained periods to gain substantial health benefits. You can receive the benefits by breaking the exercise into 3 sets of 10 minutes each (vs. 30 minutes at one time).
If you tire early in one activity, you can exercise with different kinds of cardio, stopping in each when you feel any discomfort. For example, go to your aerobic dance class and stop when you feel just a little bit tired, even if you have to quit after two minutes. Rest, and then ride a stationary bike until your legs start to feel heavy, perhaps for three minutes. Later in the day, walk until you feel tired. Try for a combined total time of 30 minutes of exercise per day, three to five days a week. You can count any physical activity that keeps you moving constantly, such as walking, climbing stairs or gardening.
If you’re not resting enough to allow your body time to recover, or you’re doing the same exercises too much, it will lead to overtraining. Here are some common symptoms of overtraining:
· Feeling tired, drained, and lacking energy
· General body aches or mild muscle soreness
· A decrease in performance
· Inability to complete workouts
· Headaches
· Insomnia
· Lack of motivation
If these symptoms sound familiar, let your body rest – more than just one day will be necessary to give it enough time to recover. Sleep is also key for a quick recovery, along with a healthy, well balanced diet. Lastly, make sure that when you return to exercise you start off slowly and increase in minutes over a period of the next few weeks.
The key is to listen to your body and rest on days you are not feeling up to it. Every week should contain at least one rest day where you only do light activity such as an easy walk. To avoid boredom and injury, mix up your routine. Try different workouts each week such as cross training – for example, use the elliptical one day and the bike the next. Vary the types of strength training exercises and cardio workouts. Lastly, do not do too much too soon; avoid taking the all or nothing approach where you go from sedentary to exercising more than 4-5 days per week at 30 minutes or more per session.
Exercise should make you feel refreshed and energized and not exhausted. If it’s causing fatigue, soreness or pain, stop and listen to your body! It may be time to make a change.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.