Everyone has seen men and women in gyms who give out when working with weights. Everyone has seen those who do not get off the cardio machines. Some have also heard of such people filling their own premises with gym equipment, collapsible barbells and dumbbells and pounding like crazy. The question is:
WHEN IS IT OVERTRAINING?
Let me tell you what happens to your muscles during the training itself: during strength training, muscle fibers are torn. This is a completely normal process and micro injuries are formed. In normal recovery, these same areas of muscle fibers then grow – improve. They become more durable, stronger, more shaped.
However, when the training was too hard or even too long, and even if you repeated or applied it too often in the week, the muscle fibers are torn a second time … the trauma is intensified and the recovery time is not enough. As a result: instead of growing, muscles weaken. They become “flatter”, not as well hydrated and fresh. The adrenal gland synthesizes (forms) the hormone cortisol, which is released during this overtraining . This not only hinders muscle recovery, but also blocks fat burning, stops protein synthesis and lowers recovery levels in the body. But don’t confuse overtraining with muscle fatigue ! Muscle fatigue is a consequence of overtraining.
ALL THIS IS BAD AND HARMFUL FOR YOU!
With chronic “abuse” of training, it is possible to develop the condition “overtraining syndrome”, which manifests itself with physical, emotional and behavioral symptoms. The stress to which the body is subjected during intense training leads to an accelerated heart rate, increased blood pressure, dehydration, rapid breathing, loss of oxygen, etc. In order to maintain the balance of homeostasis processes, the body needs a complete rest, which it lacks when overtraining.
MISTAKES THAT LEAD TO OVERTRAINING
1. Overloading a given muscle group in one workout – too many sets with short rests in between.
2. Performing the wrong exercises in the wrong sequence.
3. Lack of sleep.
4. Emotional stress.
5. Improper diet.
6. Abuse of alcohol.
The first two mistakes are the most common. they are related to people not knowing how to exercise! The others – lack of sleep, poor diet, alcohol and smoking – everyone understands that these are mistakes, and often (albeit rarely) people realize and correct this. But the first 2 points? This is precisely the secret of my work, when preparing training and nutrition programs . I dose things and show how.
Symptoms of overtraining: prolonged fatigue, muscle and joint pain, weakening of the immune system, depression, insomnia, decreased appetite and weight loss, frequent injuries, menstrual cycle disorders, heart problems.
HOW TO DEAL WITH OVERTRAINING?
• Rest! The body should be able to recover after a workout and prepare for the next one. The longer the overtraining, the longer you should rest after it. A temporary loss of form can be recovered much more easily than if you continue to overexert yourself to the point of exhaustion. As a preventive measure, it is good to stop training for ten days at least 2-3 times a year.
• Be aware of your body’s capabilities during training. Do not push yourself with too intense and heavy exercises in order to get faster results. Don’t get to the point where you’re uncomfortable with the workout.
• Ensure a full sleep of 8 hours a day.
• Follow a diet that ensures the body receives the necessary nutrients and is consistent with your metabolism and training program.
• Massage and sauna are true helpers in recovery.
• Always remember that more work in the gym does not equal more results. In the desire and to achieve more result, you are enough.
• Until the moment of overtraining. Improper fitness training, chaotic nutrition plan and excessive desire for quick results are to blame for overtraining. Therefore, instead of wasting your nerves and health, use the services of professional consultants. There’s no shame in saying you don’t understand things. We are here to help. We have been down this road, we have learned from our mistakes. Let us save you that trouble too! Your health is more important than your vision.
Fine-tuning the individual balance between intensity and recovery is the way to constant progress. This means listening to your body. Classic symptoms of overtraining are incomplete recovery and include:
- general feeling of tiredness
- sleep disorders
- loss of appetite
- joint pain
- sexual weakness
Any combination of these symptoms will sap your enthusiasm for training and prevent you from giving 100% effort. Once you hit the recovery wall , the only trick is to never step foot in the gym until you’re hungry to get back on track.