13 Signs of Overtraining

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In fitness, more is not always better.  Many of us think that if we work out twice as long, or twice as hard, we will get twice the results…or more! While trainers, coaches, and even our friends might think they're being helpful when they push us to keep going or push harder, there comes a time when it's no longer helpful and in fact, it can be harmful. Read on for 13 signs you may be overtraining and 8 ways to treat or even prevent it.

Signs and Symptoms:

1. Persistent heavy, stiff, and sore muscles (1-3 days after a new workout is normal…continuously sore muscles for a week or more is not)

2. Persistent fatigue, washed-out feeling

3. Decreased performance and ability to maintain the training regimen (you can't lift as much weight or workout as long as you did in weeks past)

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4. Increased susceptiblity to infections, colds, and headaches

5. Nagging and somewhat chronic injuries

6. Sleep disturbances

7. Decreased mental concentration and restlessness

8. Increased irritability

9. Depression

10. Tachycardia and, in some cases, bradycardia (rapid or slow heart rate)

11. Loss of appetite and weight loss

12. Bowel movement changes

13. Absence of menstruation

What many of these symptoms have in common is they are signs that your body isn't functioning at its highest capacity.  It is overburdened, is the case of overtraining, by trying to help your muscles recover and the resources just aren't available to make it happen to the extent necessary.

I actually experienced overtraining once a few years ago. I was doing a high intensity cardio program and feeling really good after the first round.  The second round called for almost doubling the length of the workout time and by about 10 days in, I felt exhausted, irritable, and had lost my appetite.  I took a few days off of exercise completely and then went back to round one and stuck with it for most of my workouts, slowly introducing the level 2 workouts once a week.

Here are 8 ways to treat or even prevent overtraining from occuring:

shoes-291845_12801. Listen to your body and take extra recovery time as needed (needed is the key word – sometimes it is hard to distinguish between want and need!)

2. Follow the 10% rule; don't increase training volume and/or intensity by more than 10% at a time (here is the rule that I broke)

3. Follow a periodization format: intersperse periods of intense/high-volume training with extended periods of rest/recovery and/or cross-training.

4. Recovery/rest between intense workouts is critical because this is when muscle repair and growth occur; usually 24 to 72 hours depending on the intensity and volume of the session.

5. You shouldn't feel completely wiped out at the end of a hard workout; you should feel like you could do more.  If not, you are doing too much.

6. Proper nutrition and hydration are extremely important; consulting a sports nutritionist may be helpful.

7. Quality sleep is ESSENTIAL.  I can't stress this one enough.  When you're sleeping is when your body rests,heals, and grows.  DON'T SKIMP on sleep.

8. Variety in your training is healthy; don't do the same thing all the time

If you don't already keep a log or have some other way of tracking your workouts, I suggest you start now.  This will allow you to pinpoint any potential issues before they become problems OR go back and determine what caused a problem if one occurs. Keep track of your workout duration, type, intensity, soreness/pain, resting heart rate, changes in body weight, hours of sleep, and water intake in addition to keeping a food log.  Overtime you will learn what works…and what doesn't work…for your body.

Have you ever had symptoms of overtraining? Anything you could add to this post?  Post a comment below and let me know.

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*Source: ACSM's Health and Fitness Journal, 2015, Vol 19, No 2, pages 4-5. Brady Roy, PhD, FACSM, FACHE

Beachbody On Demand – Streaming Workouts!

Beachbody on Demand

BREAKING NEWS! SPECIAL OFFERS!

You’ll save over $25 when you bundle Beachbody on Demand with Shakeology compared to buying each item separately. That means when you buy Shakeology® and a Team Beachbody® Club membership in this Challenge Pack, it’s like getting unlimited streaming access to hundreds of proven Beachbody workouts for just $10!

Already have Shakeology? Get 30 days FREE access to Beachbody on Demand when you join the club HERE!

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You’ve been asking, and we’re excited to announce that can now get unlimited, on-demand access to stream Beachbody workout programs. Workout with Beachbody anytime, anywhere.

With Beachbody On Demand, Team Beachbody Club members will be able to stream hundreds of Beachbody workouts—including P90X® and INSANITY®—from the digital library. You’ll also have access to nutrition guides, calendars, and more at the touch of a button. All just by being a member of Club. 

total package

With unlimited access to more than 400 workouts in our digital library, Beachbody On Demand is a one-stop shop for all your workouts.

Want to lose weight with INSANITY®? Get ripped with P90X®? Tighten and tone your rear view with Brazil Butt Lift? There’s something for everyone.

Stream your workouts from your laptop, tablet, or mobile device.

any time anywhere

Whether you’re traveling for work, on vacation, or would just rather do your workouts in the gym, now you can bring your Beachbody On Demand programs with you wherever you go.

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(this blue button is for the Challenge Pack including a 30 day supply of Shakeology and 3
months of Club membership at a discounted rate; for Club Membership ONLY, click HERE)

Make sure it says Kristen Scott will be your coach; if not, my coach ID is 583878.

 

FAQs:
 

Will I need to buy the fitness program to stream them?
No. Selected programs that are available inside the digital library come with a membership to Team Beachbody Club.

Will there be an extra cost per workout watched?
No. Unlimited access is included in Team Beachbody Club membership at no extra cost. Club membership price will stay the same at launch—$38.87 USD for 90 days.

Will I be able to stream workouts internationally?
Yes. You will be able to stream abroad as long as you have a valid internet connection.

Will the workouts be available to download and watch offline?
No. Programs inside the digital library come with a membership to Team Beachbody Club.

What is Beachbody On Demand?
Beachbody On Demand is a new feature of the Team Beachbody Club that provides unlimited access to stream Beachbody's proven fitness programs. Premium Team Beachbody Club members will be able to work out anytime, anywhere. Users will need access to high speed internet and a supported device in order to stream workouts (see FAQ 1041 for system requirements). Beachbody On Demand includes many of Beachbody's most popular fitness programs in the Member Library, making Beachbody programs easy to access anywhere an internet connection is available.

 

How does a Premium Club member get to Beachbody On Demand?

Team Beachbody Premium Club members can access On Demand through either a web browser or the Beachbody On Demand app/channel on supported devices.

For a list of available devices that support the Beachbody On Demand app and how to stream, view FAQ 3301 Beachbody On Demand: How to Stream. Steaming via app will give Premium Club members all the same On Demand features described in this FAQ.

      

What fitness programs are included in the Digital Library?
1. Member Library   Grants Premium Club members unlimited access to stream a selection of Beachbody fitness programs. The fitness programs available to stream under the Member Library section currently include: P90X, P90X2, P90X3, Insanity, TurboFire, Brazil Butt Lift, Ten Minute Trainer, ChaLEAN Extreme, INSANITY: The Asylum (Vol 1), INSANITY: The Asylum (Vol 2), Tony One-on-One (vol 1), Tony One-on-One (vol 2), Tony One-on-One (vol 3), Hip Hop Abs, Hip Hop Abs Deluxe, Tai Cheng, Rev Abs, Rockin Body, Shaun T Dance Party, Turbo Jam, Total Body Solution, Yoga Booty Ballet, Ho' Ala ke Kino, Power Half Hour, Great Body Guaranteed, Get on the Ball, Power 90 and Project You, Slim in 6, Slim Series Express, Slim Series, Brazil Butt Lift Master Series and ChaLEAN Extreme Deluxe. Also included are Niche Workouts  by Sagi Kalev, Autumn Calabrese, and Tony Horton. They are added monthly and only available the On Demand Member Library. Check out the 4 Active Maternity workouts for new & expectant mothers.
   
2. Sneak Peek Provides individual sample workouts of some of Beachbody's newest and bestselling programs to give Premium Club members a taste of the program before they decide to buy. Sample workouts available to stream under the Sneak Peek Library  currently include: 21 Day Fix: Total Body Cardio, 21 Day Fix Extreme: Plyo, Body Beast: Total Body, PiYo: Sweat, Insanity Max:30: Sweat Int., P90: Sculpt A, Focus T25: Alpha Cardio, CIZE: 'Work Your Body' , Hammer and Chisel: Iso Speed Hammer, and Hammer and Chisel: Total Body Chisel.
 
3. Purchased Programs   Allows Premium Club members to stream DVD programs they have purchased from Beachbody, Team Beachbody, or the Beachbody Amazon storefront, if available. Programs available to stream after purchase under Purchased Programs currently include: 21 Day Fix, 21 Day Fix Extreme, Body Beast, Focus T25, Insanity MAX:30, P90, PiYo and CIZE.
   
4.  Challenge Du Jour A daily rotation of workouts selected from different programs in the Beachbody Catalogue, as well as new monthly workouts performed by Beachbody Live Master Trainers exclusive to Beachbody On Demand. The rotation of workouts is carefully chosen to create an overall balanced fitness regimen. Master Trainer Challenge Du Jour is a special Challenge Du Jour that is always available. Master Trainer CDJ can be accessed through the Challenge Du Jour or Master Trainer pages.
   
Will fitness programs that are available as part of the Beachbody On Demand catalog still be available for purchase as DVDs?
Yes. Some people still want to own DVDs. High speed Internet access is not available to everyone. Also, purchasing DVDs creates permanent ownership. Beachbody On Demand users have access to streaming Beachbody On Demand programs as long as they are Premium Club members. Of course, those On Demand programs no longer produced in DVD format will only be available in the On Demand catalog.

 

Will the videos be available to stream in HD?
Yes, as long as the computer/device supports HD.

Will there be a Club and Shakeology Challenge Pack?
Yes. A Shakeology + Club Challenge Pack is available HERE.

Must the nutrition & program guides be purchased separately?
No.  The guides will be available to view & download for each program on the Beachbody On Demand web page

Technical

Will an IOS or Android App be available?
No. Workouts will play on mobile devices via a browser.

Will the workouts be available to download and watch offline?
No. An internet connection will be required to stream workouts.

Will Flash Player be required to play a workout?
No. Flash will not be required to play a workout.

Will Silverlight be required to play a workout?
No. Silverlight will not be required to play a workout

sign up button

(this blue button is for the Challenge Pack including a 30 day supply of Shakeology and 3 months of Club membership at a discounted rate; for Club Membership ONLY, click HERE)