Are You Overtraining?

Zach Bashore

March 27, 2006

Many people start bodybuilding because they want to either gain muscle

or lose fat, and feel the need to exercise six hours a day to achieve their

fitness goals. Training for that long will not give you the results you are

looking for, in fact, it will lead to overtraining. This article is going to

explain the basics of overtraining and the problems associated with it. You

are also going to learn about methods you can use to prevent overtraining in

the future.

Overtraining is a severely bad physical and mental state which occurs

from training without adequate recovery. Overtraining can also be caused by

excessive intensity of weight training and not giving the body enough time

for rest and recovery. Not only is overtraining common in weight lifting,

but it can also be experienced by runners and other athletes as well.

Studies show that 10-20% of intensely trained athletes are currently

overtrained.

Overtraining can effect an athlete in many different ways but the most

noticeable symptoms come in a physical and mental state. The following list

tells you the most common symptoms of overtraining in both states.

Mentally

* Lack of energy

* Insomnia

* Headaches

* Inability to relax

* Dehydration

* Slower recovery after exercise

* Decreased appetite

* Decreased desire to exercise

* Depression

* Increased chance of infection

Physically

* Achiness

* Pain in muscles

* Increased resting blood pressure

* Decreased athletic performance

* Decreased maximal blood lactate concentrates

* Weight loss

* Increased risk of injury

If you are experiencing any of these problems, chances are good that you are

overtrained.

Okay, so I am overtrained. What should I do to get myself back on

track? The first thing you need to do is take a step backwards and rest for

a few days. You also need to to drink plenty of fluids and alter your diet

if needed. Even if you are not currently overtrained doesn`t mean that you

can`t be in the future. You should keep your training sessions under

forty-five minutes and make sure that you stretch before and after

exercising.

I could write a book on the many different psychological and physical

effects that overtraining can cause, but I simply don`t have enough space in

such a short article. Remember to always listen to your body and never try

pushing yourself to more than what you can handle. Bodybuilding is the only

sport I can think of that uses the "less-is-more" approach and is another

one of the reasons that we are a breed apart from the rest of society. Until

next time, later.

*http://www.rice.edu/~jenky/sports/overtraining.html

*http://sportsmedicine.about.com/cs/injuryprevention/a/aa040600a.htm

*http://www.google.com/searchhl=en&lr=&safe=off&defl=en&q=define:Overtraining&sa=X&oi=glossary_definition&ct=title

*http://www.exrx.net/ExInfo/Overtraining.html

*http://www.trifuel.com/triathlon/sports-psychology/connect-mind-and-body-to-prevent-overtraining-000494.php

*http://www.strengthcats.com/SHBovertraining.htm