Avoid Overtraining: Staying Safe While Improving Fitness

Overtraining can be a concern for all people pursuing fitness – no matter age or activity.

Regular exercise can help produce long-term benefits, but it is important that all activities are done safely and in a manner that prevents injury while improving physical performance. Pushing your body too hard can result in serious injuries that may be detrimental to your health – and fitness goals.

According to the American Physical Therapy Association (APTA), overtraining injuries are musculoskeletal injuries that occur due to more activity or exercise than your body is used too – and it can happen to anyone who significantly increases the intensity or changes type of activity.  

Overtraining injuries can include physical injuries, as well as general fatigue and other symptoms. These symptoms can range from physiological changes, such as increased heart rate or blood pressure, to behavioral shifts including decreased motivation, lowered self-esteem or even personality changes.

After a hard workout, it is important to be aware of these symptoms and to recognize any significant changes.

Fortunately, there are a number of strategies to safely – and successfully – improve your fitness. Try following these tips from Move Forward PT, to avoid overtraining injuries:

  • Avoid increasing exercise difficulty level too quickly – Exercise should progress at a gradual pace, try following a structure plan that increases your activity steadily to avoid potential injury.
  • Pay attention to your body: Watch your body for symptoms and signs of overtraining.
  • Ease into it: If you are new to fitness, be sure to take things slow. The lack of conditioning and gradual body build-up can lead to serious injuries including, stress fractures, muscles tears and knee problems.
  • Take a break: If you feel tired, listen to your body. Try lessening your activity or resting to help your body recover after a tough workout.

Physical therapists are available to help you reach your fitness goals while achieving long-term health benefits. Using their knowledge of mobility, motion and management, they can devise safe exercise plans that improve your quality of life, while avoiding the risk of overtraining.

Find a PT in your area to get started with your custom fitness plan.

For additional resources on fitness safety and overtraining prevention from American Physical Therapy Association and the Physical Therapy Association of Georgia visit www.moveforwardpt.com or www.ptagonline.org.


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