Over training in itself is
fairly simple, not to mention self explanatory. In a nutshell it is
training above and beyond your body's ability to adapt positively.
Defining overtraining is a tricky matter. Bodybuilding magazines are
quick to label a lot of things as overtraining. They caution you to
"not go overboard" with cardiovascular exercise. But let's get real
here. Those guys are out for one thing and that is maximum muscle mass
and minimum body fat. For a magazine to call itself "Muscle And
Fitness" and then to focus primarily on bodybuilding is disingenuous to
say the least. I question just how "fit" most of those guys are. Could
they handle a 6 mile hike with 1200' of elevation change through the
Rocky Mountains in August? How about an 8 mile jog at 5:00 A.M.? Maybe
they could, but I rather have my doubts. Their focus is single minded
and anything that might hinder unreal amounts of muscle is labeled as
"overtraining". My focus is on fitness in general, not bodybuilding.
However, I don't mean to
imply that overtraining is not real. Your body can only adapt at the
pace that it is capable of, and trying to force the issue by working
out too much or too often will indeed be detrimental.
THE CAUSES
Over-enthusiasm is without
a doubt the principle cause of over training. I suspect that research
would bear out the fact that the vast majority of over training is a
result of beginning weight trainers trying to accomplish too much too
quickly. It is a common phenomenon that people who are getting into
fitness for the first time, or after an extended absence from training
, want to see results NOW! I can definitely relate to, and appreciate, that point of view, but nature works at it's own speed for all
of us, and somehow we need to accept that basic fact. Energy must be
channeled properly in weight training, not haphazardly. Of course,
over-training is not strictly limited to the newcomers, anybody trying
to do too much too quickly is doomed to fall to the hazards of
over-training. You may think that people who have many years of
training under their belts can endure more than beginners, but they
still need to recuperate between workouts.
INSUFFICIENT RECUPERATION |
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I should point out that
this is a relative concept. The amount of working out that constitutes
too much can vary, depending on many factors, the most important of
which is recuperation. You need to get adequate rest in order for your
body to adapt positively. Sleep 8 hours a night and make sure you are
getting proper Nutrition, or you may just be
spinning your wheels in the weight room. Your muscles will need at
least 48 hours in between workouts, and maybe even 72 hours or more.
Don't let that worry you. In the long run, you might accomplish more,
with less.
THE SYMPTOMS
I
think that the most obvious sign that your body is becoming
over-trained is that your energy levels will drop. If you find yourself
being able to do less and less in your workouts, then it is a good sign
that you are over-training. Your enthusiasm will drop, and even though
you are dead tired, you could experience difficulty in falling, or
staying, asleep. Your workouts should be intense, to be sure, but they
should instill a general feeling of being "energized". When I have a
good hard workout in the morning, then have a good breakfast and a
shower, I feel like a million bucks so to speak for the rest of the
day. If your workout leaves you totally blitzed and feeling worn down,
it's a good possibility that you need to cut back a little on the
volume of exercise, but keep the intensity level high.
When your body is
overtrained, your resting heart rate goes up in a kind of compensatory
defense action. This is kind of hard to detect, but you could check
your heart rate every morning for a few days with no training, and if
it goes down, then chances are good that you had been over trained. If
you are overly anxious and filled with anxiety, these are not healthy
reactions. Make sure that you are not overdoing it with caffeine,
energy drinks or fat burners as well. Personally, I would just say
avoid all of those altogether, but that is a personal choice.
THE SOLUTION
I am sure that most of us
can handle this one! To overcome the effects of over-training, take a
little time away from the weight bench, the treadmill, or anything else
for that matter, and relax. It could be a day, it could be several
days, you'll need to determine that. Don't be concerned with getting
fat during this time, because if you have in fact over-trained your
system, then your body will need a lot of quality nutrients to reverse
the damage that has been done. I stress, Quality nutrients, not Big-Macs and fries.
D.O.M.S.
(DELAYED ONSET MUSCLE SORENESS)
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I want to make a definite distinction here. Muscle soreness does not
mean over-training. Research indicates that muscle soreness is more
than likely caused by micro trauma to muscle fibers. This is not a bad
thing. Think of what happens when you cut yourself, and then the wound
heals over, but there is a little bit more tissue there than there was
before. This is a crude and somewhat inaccurate example of what happens
in weight training. Your muscles need to experience some trauma in
order to adapt and grow. Muscle soreness is the sensoral manifestation
of that trauma. Of course, this soreness should not be too severe or
long lasting. If you experience severe, sharp pain you may just have
injured yourself. As for myself, there is no more satisfying feeling
than that deep, itchy, warm soreness that is the telltale sign of a
muscle that has been worked thoroughly.
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