Over-training: how to recognize and avoid

Many people throw the word "overtraining" to the right and left, but if you do not kill yourself in the gym for months on end, you will not overtraining!

Author: Noah Siegel

Before we turn to the talk about overtraining, let's clarify something: more than half of you can not read this article. I see the heroes of online training much more often who come to the gym and tell everyone about the exhaustion of the nervous system than people who actually train for wear. If you 18, you have more hormones than the dominant male gorilla. The probability that you will overtrain and do not have time to recover, tends to zero.

According to my rough estimate, 98,5% of people complaining about overtraining, in fact, suffer from a strong dependence on Instagram. This is a real problem. Ask Google! Most of them just need something to wear sports pants, make sure they sit well, and make a cool photo.

Do not get me wrong: I've seen guys who overtrained, but most of them are serious athletes who train several times a day for months on end.

A four-day split will not exactly lead to overtraining unless your training turns into a six-hour marathon for a superman and is not developed by some idiot cross-trainer who considers rhabdomyolysis a steep piece.

With the introduction figured out, you can move to overtraining. If you train up to the seventh sweat for a long time, and the problems with mood, performance or health from episodic have turned into chronic ones, you can talk about overtraining and think about how to fight it.

Overtraining has been little studied in humans, but you can safely say that it comes when you require too much of the body for a long period of time. Your body just does not have time to recover, can not cope with the burden imposed on it and gradually begins to give up.

I'm not tired of repeating that overtraining is extremely rare in the general population. But if you really overtrained, you will notice obvious symptoms. If you see two characteristics or more, you can be in this state.

Symptom 1. You are weaker than usual

I do not really like freaks who walk around the gym with a pen and notepad, but you still need to keep track of the indicators in the main exercises and fix the total amount of training load. To do this, get something like a diary, but remember that each action triggers a response.

For example, if on some day you are full of energy and do five additional approaches, it is likely that you will not get to your personal record at the next training session. But this does not mean that you overtrained, and it's time to pause. This only indicates that you have made changes in the habitual program and have come up against the body's response to these changes.

But if you did not change anything, and your working weight crawled down, you might have problems. If usually you are breastfeeding 100 kg, but suddenly you start to have difficulties with 80 kg, or earlier easily overcame five approaches in squats, and now you can not catch your breath after two, consider this a sign. Take it seriously if your strengths fall during the series of training sessions, and not during one single session.

Are you so exhausted and exhausted that you do not have the strength to get out of bed in the morning, and your favorite scrambled eggs, cheese and avocado no longer seem appetizing? Creep from one exercise to another and can not maintain the usual training rhythm? This can be a bad signal.

I know, in this place, many students who sit in bed and read the article after a week's drinking, already think that they overtrained. Do not forget to exclude unnecessary unknowns from the equation. Are there external factors in your life that can lead to this state, or are you constantly in it?

I've often seen guys mistakenly considering stress, fatigue and irritation because of a girlfriend or superior with symptoms of overtraining. If in your life there are factors that interfere with concentrating on training or make you tired and nervous, try to keep away from these irritants for a while. I know, it's difficult to completely abstract – if at all possible – but do not equate life problems with overtraining.

If, during the morning posing in front of the mirror, you notice that you do not look very good, stand on the scale. The numbers crawled down? A sudden and unplanned weight loss may indicate that you exercise too hard or too long and do not give the body enough nutrients to recover.

It is impossible to overestimate the importance of providing the body with macro- and micronutrients, which it needs. The fact that you cover the quota of macronutrients does not mean that you are eating the right food. Refueling fuel tanks with biscuits and crackers can be at a short distance. Most likely, you will lose a few pounds if a whole month will eat only watermelons, but your body will not be OK without a balanced diet on an ongoing basis.

When you train, you must eat quality food in adequate quantities. If you eat little or stuff yourself with food debris, you do nothing, but only interfere with the body's intensive training and efficient recovery. This problem is often faced by guys who go to lose weight. There is nothing wrong with wanting to manifest muscle relief, but if you do not give the body enough calories to recover, you run into trouble.

Take BCAA, multivitamins and minerals, drink protein shakes throughout the day. It is worth trying different sources of protein and carbohydrates to understand which ones are better for you.

Symptom 4. You are ill, you are being traumatized

Overtraining not only makes you tired and weak, but can lead to all sorts of health problems. If you train too much, eat little and rest a little, the systems that protect you from diseases and injuries begin to weaken.

If the cold drains you to exhaustion, if you are concerned about atypical headaches and stomach pain, if you are often sick, if you are being plagued by non-healing injuries, and you continue to get new injuries, although you were strong as a rock before, you need to step back. If you have overtrained before such a condition, consult a doctor.

The best way to protect the body from destruction is to find or develop a good training program. For some reason, many in the gym follow the rule "the more, the better." If your program calls you to raise, as much as possible, and train, as long as possible, day in, day out, you know what? This program sucks.

Athletes usually train in cycles of 12-16 weeks. We call this type of training "periodization". At the end of the cycle, there is usually an event or competition. To prepare for this event or competition, athletes go through what is called a period of reduced load. In this phase, training is shorter and not so heavy, so that the athlete can fully recover and come to the competition at the peak of the form.

You may not be a competing sportsman, but from time to time it's important to take a step back and arrange for yourself to "unload", as professionals do in the phase of reducing the load. Unloading does not mean that you will rest for a week from the gym. This means that it's time to reduce weight and reduce the training volume to give the body a little time to recover.

During the unloading phase, you can keep your muscles active and working, so this will not be a step back. If you like to train for wear, plan to unload or light a week every couple of months or between training programs. The body will thank you, and you no longer have to fear the ghost of overtraining.

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