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Too much of a good thing Too much of a good thing Signs you might be overtraining Signs you might be overtraining E xercise is a vital component of a healthy life- style. Many people find that pairing a nutri- tious, well-balanced diet with routine exercise is a successful formula for a long and healthy life. People typically know when to stop eating. In fact, the brain signals when the stomach is full to prevent the body from eating too much. Exercise can be a little trickier, as men and women may be inclined to ignore certain warning signs of overexertion during a workout. Ignoring signals that the body is being overtrained can have a detrimental effect on both short- and long-term health. According to the American Council on Exercise, there is a tipping point in regard to how much exercise the body can take. ACE notes that, when people pass that point, the exercise they engage in can actually do more harm than good. ACE refers to the tipping point as overtraining syndrome, or OTS, which can actually contribute to a reduction in overall fitness and increase a person's risk for injury. People dealing with OTS may not recognize its symptoms as readily as they would a full stomach. Overtraining can be just as harmful as overeating, and athletes can help themselves by learning to recognize various signs of overtraining. Decreased performance: ACE notes that a lack of improved performance, despite an increase in training intensity or volume, is a telltale sign of OTS. Athletes who recognize a decrease in their agility, strength and endurance might be dealing with OTS. Increased perceived effort during workouts: OTS can make seemingly effortless workouts seem difficult. An abnormally elevated heart rate during exercise or even throughout the day may indicate OTS. Excessive fatigue: Too much training can contribute to fatigue because the body is not being given ample time to recover between workouts. Agitation and moodiness: Overtraining can contribute to a hormonal imbalance that affects stress levels, potentially making people more irritable and contributing to moodiness. Insomnia or restless sleep: The overproduction of stress hormones that can occur when overtraining can adversely affect a person's ability to get adequate sleep. Additional signs of OTS include loss of appetite, chronic or nagging injuries, metabolic imbalances, and stress and/or depression. More information about OTS is available at acefitness.org. n Did you know? The American Academy of Family Physicians notes that children should get at least one hour of physical activity per day. The Canadian Paediatric Society notes that exercise needs change as children advance through various stages in life, and that means activities should change along with them. For example, the CPS recommends that physical activities for toddlers should be fun and encourage children to explore and try new things. As toddlers become preschoolers, physical activities can become more structured, though the CPS notes that children this age may not understand the rules of organized sports nor are they necessarily coordinated enough to participate in them. As children enter kindergarten and advance through elementary school, physical activities can be moderate to vigorous in intensity. Organized sports can become part of the fitness regimen at this time, though the CPS recommends short instruction times, flexible rules, free time in practices, and a focus on fun rather than competition. Parents who want to learn about age-appropriate physical activities can encourage their children to embrace fitness and are urged to speak with their children's physicians. n 6 February 2, 2020 Healthy Living A Marketing Supplement of the Marin Independent Journal | marinij.com