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Overtraining: The Road to Failure!
Overtraining is the simple act of training too much, too often. How does this happen? Well, thanks to various media outlets, many people have the idea that achieving a hard, toned body requires spending hours in the gym every day and doing extensive cardio work. This couldn’t be farther from the truth! Even if you are an avid gym-goer, seeing great results may prompt you to train harder. If a little training has given great results, then it’s only natural to think that a lot more training will be even better! After all, you do want to get as strong as possible in the shortest amount of time, right? No! In fact, there are many detrimental effects of overtraining. These include… • Reduced appetite • More muscle soreness • Frequent Mood Swings • Loss of interest in strength training • Decreased Immune responses (you get sick more easily!) • Loss of strength • Chronic fatigue • Loss of sleep
Most of this occurs when you've deprived yourself of much needed rest. In fact, most of your muscle gains occur while you're resting. If you don't rest long enough (generally between 12 and 24 hours) then your muscles will not have enough time to rebuild. Continuing to push your muscles before they have a chance to regenerate runs the risk of actually causing that muscle to break down! Plan on taking a step backwards if you keep pushing yourself to the limit. The same concept also applies to other physical and emotional stressors. In fact, overtraining occurs more easily if you haven't recovered from stressors such as illnesses, menstruation, overworking at your job, and malnutrition. If at anytime you feel tired and/or sore more often than normal, try taking about 4 days off from your strength training program. That should do the trick! As a side note, I mentioned malnutrition above. This can be overlooked since many people follow the low carb/high protien/low calorie diet plans that are said to be "healthy" and required to be fit. The fact is that these diets accelerate your body towards exhaustion, whether you think so or not! Now, back on topic...
Although there are some stresses that we can't always avoid, there are plenty of techniques that can be used to minimize the strength losses they might cause. Most of these strategies involve adding variety and rest to your workout plan. One of the best ways to do this is to implement a periodization plan that adds motivation, structure and variety. Aside from changing your workout program, remember to set aside time for fun! Take a day for golfing, head to the bowling alley or go skiing. Making sure you're enjoying yourself is the key to feeling great. Periodization programs are used by some of the most elite athletes in the world to make a significant amount of progress in the shortest amount of time possible. Here are some techniques to help you avoid overtraining… • Periodization! • Add variety to your workouts • Do not overuse any muscle group! Have a balanced workout. • Don’t lift to failure every time you hit the gym. Work those slow and fast twitch muscles! • Mix in some cardio work and other sports activities into your program. • Don’t get too caught up in your lifting program. Take a break and get some rest!
These methods can also help you avoid the ”plateau effect.” Please, I beg you… Add variety to your workouts! The concept of overtraining is extremely important to help you understand what variety, rest and nutritiong can do for you in a workout. Adding and removing a stimulus at different points in your program will induce muscle confusion. In other words, your body will continue to adapt to a new environment, removing the possibility of reaching a plateau. This requires that your muscles be ready for anything and everything at all times! Take it from me, do not overtrain! Overworking yourself will only slow you down. Add some variety to your workout and watch the results - this is the key to feeling great every day.
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