Wednesday, June 20, 2007

OVERTRAINING SYNDROME

There are several reasons why people struggle to make progress in training, the most common reason is overtraining. Overtraining occurs when the amount of stress placed in your body is more for it to handle, when the stress is high it shows signs and symptoms that it cannot handle more.

There are few easy ways of identifying if you are overtraining. Excess fatigue, tiredness, change of moods, muscle and joint pain, loss of appetite, and difficulty to concentrate at work, I believe the first sign is lack of motivation to exercise.

Overtraining is simply an imbalance between training, nutrition and recovery. Here are three simple steps to create a balance in training and to maximize your progress in your program.

Take an active rest: If you have concern with any of the above symptoms take a rest from your intense training routine and continue with some light activity like cycling, swimming or light jogging for 3 times a week for about two weeks.

Sometimes people think taking a few weeks off from their intense training routine will dramatically reduce there muscle mass or strength. Some people even told me that simply going for a jog for 15 minutes three times a week will reduce there muscle mass and weight rapidly. Believe me if this is the case obesity will not be a problem in this world.

Recovery: A good 7-8 hours of sleep within every 24 hours is required for your body to recover from exercise. If you are serious about achieving goals without overtraining get back to bed early.
You muscles don’t grow when they are being worked; they grow or get strong when they are resting. You need to work your muscles then give them adequate rest.

Analyze your diet: Many times, overtraining is nothing more than poor nutrition. One of the most important things you can do in this regard is to consume good nutritious vegetables and fruits (choose variety) to aid recovery. It is advisable for athletes such as bodybuilder to take a recovery supplement.

It is also advisable to take an immediate source of simple carbohydrates after an intense training program and the sooner the better, so why not take a banana in your gym bag to fuel yourself without any delay after a workout.

2 comments:

Anonymous said...

why don't trainers explain these things to their clients ... do u have an explanation?

PERSONAL TRAINER said...

yes

Personal trainers do look into these matters, and the explanations and information provided to clients depends on how experienced and knowledgable the trainer is.

If you don't have an assigned Personal Trainer, the gym instructors at the gym will not provide these information as its not their duty.