Posts Tagged ‘Overtraining’
Have you changed your weight training workouts lately? If not, change it TODAY!!! Your muscles have a memory and will not be challenged to grow. It’s impossible to continuously improve your weight training at the same rate using the same routine. That’s why I’m introducing periodization which systematically adds variety to any weight training routine.
Periodization is not just for highly trained athletes, it is for everyone who wants to increase their health and fitness level. You can do this by altering the training variables. These variables include changing a specific exercise, the intensity level, the number of sets, the length of rest between sets, the number of repetitions or using any combination of the above. You can expect long term gains and reduce the risk of overtraining injuries.
So take the time now to reevaluate your weight training program and use any or all of the above variables to take your training to the next level.
There are tell tale signs when you exercise too much. Your body has a way of letting you know to chill for awhile because you have been overtraining. First of all, a term used for overtraining on a short term basis is called overreaching. This happens when you may have pulled a muscle or tendon. Your body will definitely tell you not to use that body part and give it a rest.
Overtraining occurs when you hit the gym with excessive frequency, intensity, and inadequate rest and recovery for your muscles. When you exercise too much there are symptoms to look for:
- Decrease in overall performance
- Constant fatigue
- Decreased appetite
- Sleep disturbances
- Muscle soreness
- Increased risk of getting sick or infection
- Decreased desire to workout
- Decreased body weight
When this happens take a week off, so your body can fully recuperate. It is not a good idea to push through this phase as it could be more detrimental. You could end up losing muscle mass.
Our bodies are fabulously efficient machines, listen to it!