Are You Guilty of Overtraining?

I’m sure we’re all guilty of it at some time or another. We want to improve so badly that we "go for broke" and wind up regressing rather than progressing. The real danger in this is that many people don’t understand what is happening and decide that bodybuilding isn’t for them.




Nothing could be further from the truth! Bodybuilding is for everyone, young and old, but it must be done wisely and slowly. To do otherwise is to risk overtraining.






How and why does overtraining occur?



It occurs when you push too hard and don’t allow your body time to adjust, adapt and recuperate. After lifting, your muscles are injured. Like any injury, they need time to rest and repair themselves. Without it, they will not respond and you will not make any gains.



What are the signs of overtraining?



They include:

• Decrease in performance

• Increase in a person’s resting heart rate and blood  pressure

• Increased muscle fatigue, disturbed sleep patterns and gastro-intestinal disturbances

• Depression, irritability, apathy, and low self-esteem

So, how to avoid overtraining?

1. Never work a body part when it is still sore as it is not ready.
2. Never train a body part two days in a row.
3. Take two days off from training per week to rest.
4. Make sure you get enough complex carbs and protein in your diet.
5. Get as close to 8 hours of sleep per night as you can.
6. Drink a minimum of 8 8-oz. glasses of water per day. Your protein shake, tea, coffee, etc. do not count!
7. Never work out when you’re sick or feeling extra sluggish. Listen to your body!

The key to avoiding the overtraining blues is to work hard but work smart. Like I say, Rome wasn’t built in a day!



Happy Training Everyone!



Sue