The Curse of Over Training - Over training is a subject that is continually discussed, especially among those that have just started training or those that seem to have hit a rut. After all, you can over do anything. You can over eat, over sleep, etc. It is a physical and psychological condition that is very real and, in many cases, can sabotage successful training. Very simply put, it occurs when training volume and intensity exceeds recovery capacity. It is not limited to just weightlifters, but can happen to other athletes. It is especially common for those involved in sports that require “making weight” where an intense exercise program is coupled with limited food and calorie intake. Those that do not train will experience similar symptoms to those of jet lag, long term illness, poor nutrition, etc. During the next few days, we will discuss the physical symptoms, psychological symptoms, causes and methods of rehabilitation. Today we will begin with the physical symptoms: 1.Lingering soreness in the muscles. Mild soreness in muscles, especially at the beginning of a weight training routine or any strenuous physical endeavor, is common. Furthermore, it is a good sign. A sign that the muscles involved are being worked effectively. However, lingering aches and soreness that does not go away for weeks at a time is not a healthy sign. 2.Inability to complete workouts. When the soreness, or your lack of endurance, interferes with ability to complete your training routine, something is amiss. 3.Decreased strength. The whole point of progressive resistance exercise is to become stronger, certainly not weaker. 4.Chronic fatigue. Feeling tired all the time is a sure sign that your body does not have the time to recuperate from your work load. 5.Injuries. When you are training too much, injuries, not only to the muscles, but to the joints, ligaments, cartilage, etc., are more prone to occur. 6.Colds and infections. This is a sure sign that you are not only wearing down your muscular system, but placing an undue burden on your precious immune system. If left unchecked, the common cold you are experiencing, could lead to pneumonia. 7.Insomnia. We have all, occasionally, experienced, tossing and turning, waking up tired, lack of sleep, etc. However, does it only occur on a regular basis when you are training? 8.Constipation or diarrhea. Over training can make itself known in the behavior of the digestive system. 9.Excessive weight loss. When an excessive physical workload is placed on the body, it will kick up the demand for calories and take them from where ever it can. First, and foremost, it will be in the form of excess fat found anywhere on the body. Obviously, this is good, in most cases. However, after that, a break down will occur in the muscles. 10.Elevated resting heart rate. Normally, a conditioned athlete, has a lower than normal resting heart rate. However, an elevated pulse is usually a sign of stress, either physical, mental, or both. 11.Heart palpitations. If you are experiencing heart palpitations or an irregular heart beat, it is time to visit your physician. 12.Lower testosterone levels. As with everything mentioned above, an increased demand is also placed on the hormone system. Until the next time... Yours for greater strength, Bill Hinbern P.S. Tomorrow, we will discuss the psychological symptoms of over training. Be sure to go here and sign up for Part 2: superstrengthtraining/newsletter.html Don’t miss it!
Posted on: Thu, 19 Sep 2013 16:04:15 +0000
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