Once you have the “no pain, no gain” mantra carved into your brain, it can be a little difficult to rewire your thinking process and modify your training. However, there are some tips and techniques you can use to learn the art of slowing down.
Opening up to a new training strategy is the most important obstacle to overcome. Once your mind is free of training ideologies of the past, there are no limits to the new fitness levels you can achieve. To achieve this level of openness, reach out to a counselor to discuss the reasons why you feel the need to put your body in an unsafe zone. Regular meditation or gentle yoga can also help you relax physically and mentally.
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Find the right teacher
If you feel like you’ve overdone it thanks to your coach, maybe it is time to chat and change the schedule. If your trainer is determined to stick to an exercise program that you think is not right for you, it may be time to break up.
Learning something new takes practice. And learning to take a few steps back from your normal exercise program can be incredibly daunting. The more often you incorporate rest days or days of active rest (walking your dog, attending a yoga class, etc.) into your exercise routine, the easier it becomes.
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This is how you find out that you are doing too much
Dr. Scott Weiss, a licensed physical therapist and certified sports trainer, knows a thing or two about overtraining and how it can affect the body. Here are its main red flags that you are pushing your body too hard.
- Legs feeling heavy during your runs or during the day, even on non-exercising days
- Changed sleep patterns
- Mood disorders, including irritability, lack of focus and concentration, and depression
- Insatiable thirst
- Excessive pain
- Frequent injuries
- Decreased performance