We spoke to Dr.Marc Surdyka,( PT, DPT, OCS), Doctor of Physical Therapy to ask what are the signs, how can we prevent it and his top tips!
P.S We asked what Dr. Surdyka thinks our meal prepping service too!
How can you tell if you are over training and what are some of the obvious signs?
From a subjective standpoint, how do you feel each day? How do you feel after your workouts? If you feel lethargic, fatigued, or mentally and physically exhausted on a regular basis, it’s probably time to analyse your workout routine. It’s completely normal to feel tired from time to time, but it shouldn’t become a chronic experience. Objectively, how are your goals coming along? If you’re trying to lose weight in a realistic manner, is it actually happening? Are you getting stronger? Are you gaining muscle? Progress can be slow and it’s not often linear, but you should be making strides toward your goals rather than away from them.
What can we do to prevent from over training?
Since I think over training is often a by-product of under recovering, I think what you do outside of the gym is just important as what you do inside of the gym. The three easiest things to keep in check are your nutrition, hydration, and sleep. Make sure you’re sleeping 7-9 hours each night, drinking plenty of water throughout the day, and enjoying a well-balanced diet to complement your workout efforts. Stress can be a big factor as well, so prioritize some rest and relaxation to help with your overall goals of being healthier.
What can over training do to your mental health?
It’s not unusual for people to burn out if they set unrealistic goals or workout in a manner that doesn’t suit their individual needs. Your workouts should be reducing your stress, improving your energy levels, and increasing your mental clarity and cognitive capacity. If they’re doing the opposite, it might be time to re-evaluate what you’re doing.
Why a 15-25 min workout is more effective or even possibly better than hours in the gym.
I think there is a misconception that you must spend hours in the gym in order to be healthy or fit which unfortunately detours people from working out at all. Some people can only dedicate 20 minutes to their exercise routine and that is completely okay. It’s important to find what works best for you to stay consistent in the long run.
What would you say are some of the benefits of home workouts?
I’m a big fan of home workouts because they’re accessible, convenient, and low cost. It goes back to the misconception that you need to set aside 1-2 hours to drive to the gym, workout, and drive home in order to be healthy. I say do what works best for you in the time that you have allotted.
Do you think digital fitness is the way forward for a lot of people?
People have less time, but more accessibility than ever. Following an instructor or workout program from home can be a great way to save money and time while still working toward your goals of becoming healthier. *Skinny Revolution offer 15 minute workouts online*
Your top tip or advice on staying motivated?
Be patient. Results take time and consistency. You’ll have ups and downs along the way, but it’s important to always get back on track.
Why do you think staying active is such an important aspect in our lives? (mentally & physically).
Staying active is preventative medicine. As a Doctor of Physical Therapy, I cannot even begin to tell you the amount of research that demonstrates the positive effects of exercise on our mental and physical well-being. Get up and move!
Lastly we work with one of the UK’s leading food prep service ‘ Soul Mate Foods’ – What do you think about the menu that they offer? And what are your thoughts on meal prep?
The menu looks diverse, healthy, and like something I would enjoy. My wife and I meal prep weekly because it takes the guesswork out of our diet. It’s a lot harder to get off track if you have a good plan set in place.
Thank you for your great advice and working with us to help educate each other.
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