Overtraining occurs when one training regimine becomes excessive and there is an overload of training and consequently, one's body can not adapt. Specifically for bodybuilders, size loss and strength loss are directly correlated to overtraining.
Physical Symptoms That Result From Overtraining Include:
Elevated waking pulse rate
Elevated morning blood pressure
Increased joint and muscle-aches
Headaches and tremors
Tiredness
Insomnia
Loss or decrease in appetite
Injury
Illness
Chronic fatigue
Insatiable thirst or dehydration
Susceptibility to colds and flu
Frequent minor infections
Altered function of the endocrine, immune, and central nervous systems.
Psychological Problems That Accompany Overtraining Include:
Increased apathy and irritability
Mood and sleep disturbances
Depression
Anxiety
Reduced ability to concentrate
Lack of appetite.
Overtraining is generally uncommon and should not be confused with over-reaching (minor tissue damage related to insufficient recovery) and general fatigue. However, if over-reaching continues, overtraining will result
Prevention:
-Limit the length of intense training sessions
-Maintain a healthy diet
-Ensure adequate rest and recovery time between workouts
-Train according to how your body feels as oppossed to a set schedule. Basically just do enough to keep gains coming, no more and no less.
-Make gradual gains over time
-Never exercise while sick. Doing so will only stress your immune system
In conclusion, bodybuilders and athletes are typically extremly motivated people with high energy levels. Such qualities can be a blessing or a curse based on how they are used. Training intensely will with out a doubt result in over-reaching, and positive gains. However, training everyday at a high intensity and failing to incorporate rest time and proper nutrition may result in an overtrained state.
wow a didnt realize that people could over due it, well I guess I did, but i didnt realize how common it was. I have a hard enough time getting myself motivated to go to the gym as it is never mind over doing it.
ReplyDeleteI totally agree with you. Overtraining is definitely a problem that can be seen in a lot of sports and especially bodybuilding. Athletes are always trying to get an edge over the competition which sometimes hurts them in the long run because they injure themselves. Active rest is the best way to go when taking a break from training. Not just sitting around and doing nothing but low weight exercises help the body recover faster; just think of it as a cool down that occurs the day after. I haven't ever over trained before but I know people that have and it just frustrates them even more when they can't go out and perform the way they want to because they hurt themselves or that they're so fatigued.
ReplyDeleteYea i'd say thats a problem with a lot of people in the gym that complain about not being able to get more gains but then again you always see those people in the gym for awhile. And thanks for the information on prevention.
ReplyDeleteI have some experience in this issue. While I was getting ready to play football last offseason Im pretty sure that I overtrained. I started working out during the season last year and during this time I benched three times a week (MWF). I was taking some supplements like protien and creatine, and by the end of the summer, my bench had gone up substantially, however, I started to have a problem with my tricep. This has became a lingering problem even since the end of the season (during which I worked out to a minimum).
ReplyDeleteYeah I would say that I never realized there was such a thing, and I didn't know how common it was in bodybuilding. It stinks because they work so hard and then it seems like it is working against them. I like how you included how to prevent it because that may be important for many people to be aware and conscious of when they are working out.
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