The Pitfalls of Overdoing It: Developing a Healthy Fitness Journey

Spring is here! The sun is out. It’s getting warmer. The days are long again. It’s a terrific time to get outside and get active. 

We love to encourage people to move their bodies, for health, fun, and wellness. But, we also know that too much of a good thing isn’t a good thing. This goes for movement as much as anything else. 

A measured approach to getting back out there has many benefits. It helps ensure you can have fun all spring, summer, fall–and beyond. 

Start Where You Are

Our fitness lives ebb and flow. If it’s been a while since you were active or since you were doing a particular type of activity, ease back into it when you return. Just because you ran a marathon two years ago doesn’t mean that running 10 miles today is a good idea, when you haven’t laced up since. 

This goes for all activities. Even if you’re fit and strong, when you take on an activity that’s new to you or that you haven’t done in a while, start slow and easy. It's tempting to want to get right back to where you were the last time you did an activity. And, it can be especially tempting to do too much if you’re with other people or in, say, a gym or class setting. 

It’s normal to want to lift a little more than you’re really ready for, in order to prove you’re strong or to outdo your workout friend. Yes, the urge to do the very hardest version of the yoga pose is real, for many of us. But please resist.

Use the lower weight. Do the easier pose. Run the shorter distance, and take walk breaks. Work into your activity slowly, until you’re really ready to take on the next more challenging step. 

Your pride might feel a little dented, sure. Your ego might take a hit. But that’s far better than injuring yourself, which is a common outcome from doing too much too soon. In the least, you'll be unnecessarily sore, and unable to get back to it again perhaps for several days. The pain and discomfort can also sap your motivation.

Overloading your body before it's ready is not the best path to fitness. Also, in the end, it’s so much more enjoyable to take on those more difficult fitness options when you are ready. 

Get a sense of where your fitness is today, and commit to starting there. A steady step-by-step progression in your fitness journey will serve you well. 

Burnout Happens

Overdoing it can also lead to burnout.

It might seem impossible that the enthusiasm and excitement you feel about getting outside and doing your favorite outdoor activity could ever fade. You feel so motivated and focused on your fitness goals. Let’s go! 

But, things do change, and doing too much, too fast, too often can lead to burnout. That burnout can take many forms: emotional, physical, and mental. You go from “nothing can stop me” determination to “humdrum, who cares?” malaise. 

To emphasize here, emotional burnout is something that can really sneak up on you. It’s easy to overlook how much emotional energy it takes to show up, day after day, week after week, to keep up with a workout or fitness goal. 

It’s really important to give yourself a break from time to time. Sprinkled into the go, go, go, should be clear periods of down time. Even if you don’t feel like you absolutely need a break, times of easing back are important in the process of making steady progress forward. 

Overtraining Happens, Too

In addition to burnout, be mindful of overtraining. This is a condition where you are regularly not giving your body the amount of recovery it needs. Remember, you don’t get strong by working out; you get strong by the body repairing itself from the workout. 

The workout is the time of breaking down and stressing your system. The rest is when you build your fitness and strength. So, recovery is critical. 

If you don’t give your body enough time to repair and build from workout to workout, the benefits of your efforts will not materialize to their full potential. If you keep doing that again and again, your workout efforts will only serve to break you down more. Your fitness gains will be limited, or worse.

If you enter into the arena of overtraining, you’ll notice that you’re working hard, but not seeing improvement. Your fitness will start to backslide–you'll work harder, and get slower or weaker–and you’ll be more prone to injury and illness. Fatigue is also very common. Instead of getting that wonderful energy boost from a good workout, you'll notice you just end up more tired. Overtraining is not a pleasant experience. 

This is why training programs are so popular. Good programs factor in progression as well as adequate rest. Note here: it's always important to make sure you choose a program that is appropriate for your fitness and experience level. 

Coaches and personal trainers can also be so helpful in situations like this. They help keep you on a path of progress, and are trained to help you steer clear of overdoing it. 

There’s also no better guide for you than you. Only you know how you feel. You’re also the only one who is fully aware of all the stresses and demands you’re facing in life. Those everyday stressors will impact your ability to recover, too. Adjust as needed.

Remember, if you are feeling tired, especially if that fatigue persists day over day, take a break. Sometimes doing less really is the best choice. 

The Good News: You’re Resilient

We all overdo it from time to time. It’s not a fun lesson to relearn. But the good news is, we are also resilient. You may experience a setback, but with time and attention, you will recover. 

The path to fitness calls for a balance of effort and rest, and being realistic about where you are in your fitness journey. Getting that balance right requires some attention and adjustment, but the rewards are well worth the effort.