Sometimes we can all get too engrossed in our personal campaigns be it work, pleasure or play. That’s the same with training too. Most people would grumble it’s more the other way but overtraining can do as much damage as eyeballing a large cheesecake and stapling your lower limbs to the sofa.
Quite simply overtraining is when too much stress is placed on the muscles not allowing the body to recover.
This can lead to your muscles actually reclining, losing strength and size, physical burnout, chronic fatigue and overstress.
That chocolate bar advert had it right, work, rest and play.
The Science Behind Overtraining
When we are lifting, we are causing small tears in our muscles in order to grow; overtraining will reduce the repair time. As we all know protein is required to repair muscles, overtraining will causes a protein deficiency leading to all our amino acids being used and leading to decreased strength and plateau.
Cortisol is released. The big bad stress hormone mainly released when we are stressed. Whilst a small amount of this is needed during exercise. Too much for long periods have a detrimental effect.
Anabolic means to grow; this is our aim when weight training, but I’m training heavy and eating but not getting any bigger. Overtraining causes a catabolic effect. Catabolic means breakdown.
So whilst we are training heavy and different body parts a day, we may not be eating enough calories required to maintain the high volumes we are training at or maybe we aren’t resting enough!So What Are The Signs Of Overtraining?
* Persistent Fatigue
* Increased Resting Heart Rate
* Weak Immune System
* Potential Insomnia
* Lack of Concentration
* Increased Injuries
* Low Self Esteem
* Plateau In Training
How To Reduce Overtraining
* Take a break, occasionally have a week
* Do one weak heavy & one week light weight training?
* Change it up (routine)
* Sleep more
* Adequate nutrition
* Hot and cold showers/treatment stimulate the bodies sensory and motor neurons to reduce the bodies pain sensors.Nutritional Advice
Protein alone is not sufficient enough to reduce overtraining effects; we must consume carbohydrate, fats, vitamins and minerals.Make sure your calorie intake is higher than your calories out.
Faye is a journalist for Mens Health amongst other things. A website that is shockingly aimed at men but is useful for us dames too…
So now you do have a genuine reason to bypass a session once in a while to play out with friends. Like most things the key is moderation. Moderation is something not easy in my make-up but is a life staple of well being. As Buzz Believers we ma often look to go to the extremes, that’s a good thing, but extremes are not meant to be used in daily life. Rest up kids, the boss said so.