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By November 14, 2016Blog


The Cycle of Stress and Rest: Improving your fitness levels requires a cycle of stress and rest; stimulus and adaptation. In practice, that means using a following a program which includes a variety of workouts of differing intensities and rest days. The higher your training intensity, the more you need to watch for the signs of over-training.

Signs of Over-training. When you see any of these 8 signs, back off and make some changes before you get sick or injured:

Persistent Muscle Soreness. It’s OK to feel some muscle soreness the day after exercise, especially if you’re working new muscles. If soreness in the same muscle group lasts longer than 72 hours, that’s a sign your muscles are not recovering fast enough.

Elevated Resting Heart Rate. Take your pulse in bed when you first wake up, and keep track of it. If your resting heart rate jumps 5+ bpm one morning, that’s a sign something may be going on.

Loss of Focus/Concentration. If your attention is wandering, you’re having trouble focusing on tasks or misplacing things you normally find easily, that can be a sign of fatigue.

Restlessness at night / Insomnia. This says maybe you’re nearing exhaustion or your sympathetic nervous systems is over-excited. Loss of quality sleep will delay recovery.

Personality Changes. Unusual irritability, depression, aggressiveness or lack of motivation can be signs of exhaustion.

Thirst/”Cottonmouth”.  Are you frequently thirsty, or feel your mouth is dry? If this happens during a period of high intensity exercise, there’s a good chance you’re over-doing it. If your body goes into a “catabolic state” from too much exercise, your muscles will start breaking down, causing dehydration.

Frequent low-level illness.  Getting a sore throat or sinus infection every month or two? Consider varying your workout intensities and adding some rest days to boost your immune system.

You hit a “Plateau.” Has your body has stopped changing, even though you feel you’re working hard? You may be over-training, and suffering from a lack of variety. If you hit the same muscles hard, every day, in similar ways (such as high weight, high range of motion programs), you’ll hinder recovery and risk burn-out.

The best exercise program for you is the one you will stick with.  It must match your body’s needs, your fitness goals and your limits. Look for a variety of fun, exciting and interesting formats that you enjoy, that challenge you, and are led by certified, experienced instructors.  Become part of a fitness “community” (we call ours the “BolderBarreTribe”) to improve your results by adding accountability. What are you waiting for?

Start “Living Bolder®!”

Rita Jenkins-Wolcott, CPT/NASM
Founder, Bolder Barre® & Fitness
Regency Square, 2469 SE Federal Hwy, Stuart, FL

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