In both cases we are exceeding the optimal level for training this can produce the opposite effect to the desired, the training should be appropriate since a very fine line divides an optimal state of an over training, rest is also essential to guarantee the results OVER TRAINING It takes place when the training is very intense or long and we do not give the necessary rest to our body and our muscles, it can also occur when the training is intense and the nutrition is deficient, usually very poor amounts of carbohydrates In our diet, I will show you how to identify an over-training and how to avoid it.
• Muscle pain usually near the joints
• Joint pain
• Feeling of permanent tiredness
• Dejection and sleep
• Lack of strength or resistance
HOW TO AVOID IT
• Perform routines of 30 to 60 minutes with maximum intensity
• Perform the stretch immediately after training
• Warm up before starting the routine
• Sleep at least 8 hours each day
• Train 3 to 4 days a week at most with intensity
• Suitably balance nutrients
• Perform one or two workouts per muscle group per week
If we are already with the symptoms of over training, it is best to rest for a while as over training is not only manifested physically but also emotionally and nervously, it is a condition that requires attention to avoid future injuries and produce effects unwanted in our body.
Many of us will feel that we are inside an over training but I must tell you that there is a similar pathology called “overcoming with training” presents the same symptoms of over training with a small difference, over training takes a long time to recover 2 to 3 weeks until the pain disappears, unlike surpassing with the training where the rest will be of 4 to 7 days, the pains of this first phase are an alert of our body not to arrive at the over training, the athletes usually must surpass this threshold to not stop training before a competition.
The most advisable thing is to listen to the alerts that the body gives us to avoid injuries.
Many times we find this condition when we train hard for weight loss however it is very important to take a proper rest, people think that the more they train the more they lose weight or the faster they get in shape, this is not true, training must demand quality before quantity when the quantity exceeds the quality our body releases a hormone called “Cortisol” which can have an unwanted effect on our body especially if we want to lose fat and gain muscle. It is also known as the catabolic hormone because this hormone is able to synthesize the muscle to convert it into energy therefore we lose muscle mass and we will not lose body fat.
IMPROVE TIMES IN SPEED OR RESISTANCE
This is a very common condition in beginners athletes or athletes who returned to the sport after a long time and try to get the results quickly, also in athletes who are preparing for a competition with very little time in advance, in this case we will be more prone to muscle or joint injuries that can negatively impact our times and our training, other injuries as a result of over-training can be much more serious and require longer recovery time.
GAIN MUSCLE MASS
Once again I emphasize the fact that quality is better than quantity, when we perform routines for hypertrophy it is best to work 3 to 5 different exercises for one or two muscle groups and perform training 3 to 4 times a week in different groups, in addition the weight that we raise must go in the range of 8 to 15 repetitions that is a weight of 80% of the maximum weight that we can lift without sacrificing the technique or involving other muscles.
Some people also experience a muscular burn with small activities such as lowering or climbing bleachers, bending over or getting up, sweat in a state of rest and limited mobility. Do not add them to the list because this occurs only in some people.
To mention also that over training is a progressive condition and some of us may find ourselves without realizing this because it can occur after a month of intense physical activity, do not forget the different points to avoid falling into this condition .
Thank you for reading my article, if you forget to mention any point please leave me a comment, I also hope you tell me your experiences about this subject or related topics, regards