All about people who overtrain or so called overtraining

Many people engage in what I would call “under-ranging.” Persons who are “under-achieving” typically arrive in the gym and exercise in a light intensity, which is sufficient for a weight loss or fitness. However, there is a truth to the mantra “Something Is Better Than Nothing,” and also under-reachers are better for her body, as if they have not shown up for the exercise.

On the other hand, there are “over-coach.” Over-trainers are working at a very high intensity, sometimes accompanied by a high volume, which may exercise several meetings in a single day. During high-intensity, high-volume training is not necessarily harmful, long-term (weeks or months), for training in this mode, especially in non-elite athletes, can lead to inadequate or incomplete recovery, which not only very dangerous and harmful for the body, but can also directly against weight loss or fitness goals. If overtrained long enough, an individual can completely crash, the chronically ill and exhausted, and be forced into complete rest for up to 3 months! Let’s take a look at three variables: 1), such as excessive occurs, 2) common signs of overtraining, 3) what to do if you overtrained.

1st How excessive appearance:

* Inadequate rest between training sessions
* Too much high-intensity training, which is usually much too long
* Sudden drastic increases in distance, length or intensity of the exercise routine
* Daily intense weightlifting
* High volumes of endurance training
* No holidays, breaks, or off-seasons
* For athletes, excessive competition at a high level (ie, try to win every race)
* Inadequate nutrition, which are usually in the form of carbohydrate and calorie / fat content restriction
* Not enough sleep
* High levels of stress and anxiety

2nd Common signs of overtraining:

* Excessive fatigue / lethargy, especially outside the gym
* Loss of motivation, energy, drive and enthusiasm to train
* Loss of sex drive
* Increased stress, anxiety, irritability and feelings of depression
* Insomnia, sleep disturbances or nightmares
* Poor concentration, hyperactivity and an inability to relax
* Large fluctuations in weight
* Loss of appetite
* Constant excessively sore and / or weak muscles
* Increased susceptibility to diseases and injuries
* Reduced services in the competition, like race —
* Higher resting heart rate and high blood pressure tranquility —
* Longer periods for the heart rate recovery to normal levels after exercise
* Diarrhea, nausea or headache
* Menstrual cycle irregularities

If you only have one or two of these symptoms, it does not mean that you are overtrained. But together with a number of symptoms should be strongly associated with overtraining, and you should take immediate action.

3rd What to do if you overtrained:

* Stop exercising. This is easier said than done for most people who are vulnerable to overtraining. With the lifting of a few days, sometimes up to two weeks, in order for the body and mind to relax, allow yourself to return to an exercise program even stronger and more focused than in the past.
* Reduce the number of sets and reps, the length of time or the intensity of the training. For instance, if you are currently up to 45 minutes before your heart weightlifting routine, the lower to 20 minutes. If you have 5 sets of an exercise, lead 2-3. If you sit in the spinning class to 180 beats per minute, try not to the heart rate of 160 bpm. Continue to adjust variables until your overtraining symptoms abate.
* Introduction of recovery days and weeks. Every fourth week, for example, lowering both the volume and the intensity of each workout. Or select two days in the week, as Sunday and Wednesday, in which you only slight recovery exercise. This kind of strategy is for athletes who call him “periodization”.
* Relieve tension and stress. There are many opportunities for the management muscle tension and mental agitation, including massage, meditation, yoga, hot baths, aroma-therapy, and soft music. Try to time during the day, a relaxation component, even if it’s only 10-15 minutes of gentle stretching, breathing and light in the morning.
* Give your deficits in the nutrition and diet. Inadequate restoration of the body needs for a fuel consumption of training can lead to a state of overtraining. Immediately after each exercise, enough gas stations in body with a mixture of proteins and carbohydrates should be a priority. As a fundamental component of the body’s hormones, cells and tissues, healthy fat should not be avoided, but consumed in moderation. Consuming high amounts of fruits and vegetables to prevent vitamin and mineral supplements deficiencies, and make sure to drink water before, during and after exercise.
* Listen to your body. An excessively sore or weak muscles rest. A good rule of thumb is that 48 hours before the work the same muscle group. If the muscle group is still sore, you may have to wait even longer – sometimes up to 5 days! This may mean that you need to plan your training, but sometimes it takes the body a break from the normal routine!

Often overtraining is a gradual onset. A person who begins an exercise routine can create the impression that if “some is good, then more is better.” Normally, if an exercise, it is easy to lose large amounts of weight almost immediately. If this weight loss levels off (or “plateau”), the temptation is to work even harder to achieve in order to continue the same results, which originally occurred. In doing so, more and more time is not only at high intensities of exercise for a long time, but also the worries and worrying about the apparent lack of results. √úbertrainierend frequently occurs in such a situation – which only makes the problem even worse, because it’s even harder to produce results when the body is broken down and overtrained!

The body does not stronger, fitter, leaner, while you work. Instead, rest and recreation outside of the exercise can be used for the repair of damaged muscle fibers, the restoration of glycogen stores (muscle fuel), and the restoration of hormone levels, which is essential for normal body function. Appropriate balance of these components is crucial to a healthy body, a high metabolism, a decrease in fat storage.

So remember, leave to rest, the regeneration that occurs during recovery allows you to see better results from your training and prevention of injuries, excessive fatigue and lack of motivation to move. A personal trainer can be a great source for obtaining a customized training plan, the perfect exercise for achieving the results that you want, with the optimum working and recovery ratios. So if you want the best results, in conversation with the view, a fitness professional!

Until then, train smart!

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7 Responses to “All about people who overtrain or so called overtraining”

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  2. I agree, high intensity training should be kept rather short. I do mines at about 8 minutes.

  3. It is always important for any athlete, even endurance athletes, not to overdo it and to practice good nutrition.

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