Some people are reluctant to begin an exercise program, but when they finally make the commitment they give more than 100% of their effort. While such motivation is laudable, exercising too vigorously or frequently can lead to a common problem in the fitness world - over training or torchering your body.
Many exercisers work very hard in order to succeed in achieving their targets. They run many miles, spend long hours at the gym, lift heavy weights regularly and work assiduously day after day, in their mission to achieve their objectives. However, too much training can actually lead to a serious decline in performance. That's called torchering your body.
Listed below are some frequently cited signs of overtraining:
Performance
* Decreased performance (strength, power, muscle endurance, cardiovascular endurance)
* Causes sleep problems, particularly insomnia
* Decreased training tolerance and increased recovery requirements
* Decreased motor coordination
* Aches or pain in the muscles and/or joints
* Lack of energy and motivation, excessive fatigue, nausea, and frequent colds
* Muscle soreness. Sore muscles due to over training can make it difficult to use proper exercise form which can lead to injury.
* Decreased self-esteem, Decreased ability to concentrate, Decreased self-efficacy,
Sensitive to stress
* Increased occurrence of illness, Decreased rate of healing
If overtraining from resistance exercise has occurred, several simple steps can be taken, including:
* One or more recovery days should be added to each training week.
* Per iodized training programs can provide the necessary training variety to avoid overtraining.
* Avoid monotonous training.
* Check that training volume and training intensity are inversely related.
* Avoid too great a relative intensity (percent 1RM) for extended periods.
* Avoid too great a training volume (number of sessions, exercises, sets and reps) for extended periods.
* Avoid performing every set of every exercise of every session to absolute failure, with no variation.
* Avoid incorrect exercise selection (overuse of certain muscles or joints).
* Avoid excessive use of eccentric muscle actions.
* Take into account the cumulative training stresses from other forms of exercise (i.e., cardiovascular training, sport-specific training, etc.)
Nutrition:
1. Inadequate intake of carbohydrate and protein leads to decreased muscle glycogen storage levels, muscle fatigue and poor muscle tissue repair. Again, consult a well-qualified nutritionist to evaluate your eating habits and ensure that you’re getting enough of these vital nutrients. Most keen and regular exercisers need at least 55% of their calories from carbohydrates, as well as 6-12 ounces of good quality protein every day, depending of course, on activity level and body weight.
2. Make sure your calorie intake matches your body’s need for energy to cater for both your training and the requirements of muscle tissue repair.
3. Avoid obviously nutrient deficient foods, otherwise known as ‘junk’, as during this time of the healing process, their physiologically negative presence could create an increased susceptibility to infections.
4. Dehydration very significantly contributes to muscle fatigue. Consequently, drink a minimum of 8 glasses of non-alcoholic, non-caffeinated beverages every day and ensure your drinking choice is absolutely free from all artificial sweeteners like Aspartame. This efficient attention to detail should ensure that your urine reflects levels of competent hydration by being copious and light in colour.
If at any time it is dark, you usually need to step up your fluid intake, but if you then do so and it still retains its darker hue, to be on the safe side, visit your GP for a check up.
Over training is of growing concern; more research is necessary for full understanding. It is clear that the exercise prescription is critically important to avoid a problem. Per iodized training allows variation and is important for best results. Periodization includes phases of high training stress and planned periods for recovery and restoration. This applies to elite athletes well as to individuals exercising for general health and fitness.
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