Top 10 Ways to check, if you are pushing too hard.
Unless your training for some
athletic activity that requires otherwise, don't work your self harder than
necessary. If it hurts or is even uncomfortable then stop and do something
different. Proper exercise does not require pain.
Here are 10 ways to check if you are working too
hard and ways to amend it :
Do you feel sore or
exhausted at the end of your workout ?
you do its is an indication that you are pushing the body beyond its
capacity. It's not good for your mind and body. Healthful exercise should
give you energy. If you feel too tired to even start, find a
creative way to do it just once and then notice if it gives you more
energy. Play it like a game.
Trying too much, too soon.
The American Academy of Orthopaedic Surgeons advises people to increase
activity gradually - not to add more than 10% per week. For example, if you
usually run two miles a day but want to
run five, build up gradually by
increasing your mileage 10% a week.
The 10% rule also works for increasing the amount of weight you lift in
strength-training workouts. For a beginner, start your program by
least five times a week for 15 minutes at an easy pace. Add five minutes to
your daily walk each succeeding week until you are regularly walking a half
hour a day five times a week. Repeat a week anytime you find yourself feeling
tired. Once you achieve this basic
level of fitness, you can begin thinking in
terms of weekly workouts, varying your distance and terrain (hills require
more effort). Remember that your goal is to avoid burnout - better to do less
and have fun than to push too hard and give up.
Include variety, but don't
you try to make big changes all at once.
small change in your exercise and/or eating habits and give your body a chance
to adapt. You will see the benefit. After you're comfortable with your change
and it's a normal part of your day, then it's time to make an additional
change. These changes build upon themselves.
Warm-up and Stretch.
follow a complex routine, composed of
strength training routine,
warm-up, stretching and
then there is no doubt you are pushing too hard. Each time you
exercise, you break down muscle fibers and put stress on joints and
connective tissues. But when you rest, your body repairs itself
and, in the process, become stronger. Without proper rest, you never
give your body that chance to build itself up. Overtraining is as bad
as not being in shape at all. It not only saps your energy, but also
increases your susceptibility to injury and illness.
Regularity in following a training
routine. Its important, you enjoy the experience for, It is hard
to stick to a regular program that makes you miserable. Get on a
develop a routine, make it a habit. The more you work out, the more you will
get to know your body and feel the
benefits. Look ahead at where you'd like to
be in one month, six months, one year, and so on. The training should be
accomplished continuously and intermittently.
Modification and omission of workouts.
training routines may need to be temporarily omitted or at least modified.
The general rule of thumb is that exercise is permissible through a
range of motion
that does not cause pain. Pushing an injury too soon will only result in more
pain and more recovery time. Keep in mind that many
exercises use more than one
muscle group. For example, a shoulder injury will require adjustment to all
upper body exercises (i.e.
back) since the
shoulder will also be
Another way to make sure you aren't pushing
too hard is the talking test- During exercise, you should experience
some heavy breathing, but should still be able to speak without excessive
effort. If you are unable to speak during exercise, your level of exertion may
be so high that you cannot get enough oxygen to your working muscles. You can
also target the heart rate you want to achieve, as a percentage of your
maximum heart rate.
Click here, to check your target heart rate.
Plan a logical progression
If you have
unstable joints from injury or arthritis, or you're in a weakened
condition, start by improving your muscle
flexibility first. Build
strength using light weights, exercising the weakest parts of your body.
Excess repetitive movements
Excess repetitive movements can
cause overuse injury, boredom and high
drop-out rates. Problems can develop
when a particular exercise is done to excess or is your sole form of exercise.
check your resting heart rate
A simple test can tell you if you've rested
enough. Just check your resting
heart rate, experts say. If it is
faster than normal the morning after a heavy workout day, then you should
probably stay away from the gym that day. Most likely you haven't fully
recovered. And if you're worried about resting too much, you should know that
it takes from five to seven days of inactivity before you begin to see any
decrease in strength or fitness level.
As you become more fit, your heart begins to work
more efficiently, pumping more blood through your body with fewer beats. One
way to track your improvement is to measure changes in your
rate. Start by recording your heart rate first thing in the morning for three
consecutive days. Average the three measurements. Periodically, repeat this
three-day measurement, and see if your average resting heart rate decreases
Eventually, you may also notice that your
heart rate returns close to this baseline more quickly after exercise. This is
an indication that your heart is working more efficiently.