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

Should You Do Cardio Before or After Weight Training?

I get asked this question a lot. "Should you do your cardio before or after your weight training?"




Well, it depends on your goal(s).

If your goal is to build muscle, it can best be accomplished by lifting weights first when the body’s main source of energy for muscle contraction (glycogen) is high. If you do a hard cardio workout before lifting, you deplete glycogen, which makes the workout ineffective.



If your goal is to build your cardiovascular endurance,

you should perform endurance exercise first, when you have plenty of energy for long-distance exercise. Add resistance exercises 2 to 3 times a week, either after or separate from the endurance work in order to develop muscular strength and reduce your risk of injury. Lifting prior to running is not recommended because you increase your risk of injury due to muscle fatigue.



If you are just trying to get healthier, it really doesn’t matter if you lift weights first or do endurance training first. In fact, you can do both at the same time with interval training (see yesterday’s post) or circuit training routines or you can alternate weight lifting and endurance days if you prefer.



If you are trying to lose fat and burn calories, you should probably do cardio first and lift weights next. The reason is that it is usally easier for most people to burn more calories per exercise session when they do cardio first. However, almost any combination of burning more calories while eating fewer will result in fat loss.



Some people can lose significant weight just though dietary changes; others do it just by lifting. Weight lifting definitely burns calories; in fact, it often burns more calories per minute than performing endurance exercise. The problem is that most people fatigue quickly when lifting weights, and therefore cannot perform the exercise as long as they can walk, bike or use an elliptical machine. The end result is that the total calories burned per exercise session tends to be higher for those who do endurance exercise first, simply because the can exercise longer.



I personally mix up the cardio depending on what body part I’m working and how much time I have. If I need to do serious cardio I try to make a stand-alone activity so that I can focus on it 100%. The same with lifting. But sometimes my time is at a premium and I have to mix, match and combine my cardio and lifting sessions.



So, when do you do your cardio? (Don’t say you don’t do it at all — that’s not allowed!).

The Pain of Joint Pain

One of the things that is a real drag about getting older is that our joints start to show signs of wear. About ten years ago I hyper-extended my hip joints while doing the splits for a Tae Kwon Do exhibition. I have paid the price ever since.

I now take Glucosamine with Chondrotin and MSM daily and have to be careful doing things like the leg press machine, heavy squats or the adductor machine. Anything that puts pressure on the hip joints causes me pain (sometimes a lot) a day or two later. In fact, even running on the treadmill has been known to keep me awake at night from the resulting pain.

Joint pain can be caused by many types of injuries or conditions. No matter what causes it, joint pain can be very bothersome. Rheumatoid arthritis is an autoimmune disorder that causes stiffness and pain in the joints. Osteoarthritis involves growth of bone spurs and degeneration of cartilage at a joint. It is very common in adults older than 45 and can cause joint pain.

Joint pain may also be caused by bursitis (inflammation of the bursae). The bursae are fluid-filled sacs that cushion and pad bony prominences, allowing muscles and tendons to move freely over the bone.

Here are some common causes of joint pain:

Autoimmune diseases such as rheumatoid arthritis and lupus
Bursitis
Chondromalacia patellae
Gout (especially found in the big toe)
Infectious diseases, including
Epstein-Barr viral syndrome
Hepatitis
Influenza
Lyme disease
Measles (rubeola)
Mumps
Parvovirus
Rheumatic fever
Rubella (German measles)
Varicella (chickenpox)
Injury, including fracture
Osteoarthritis
Osteomyelitis
Septic arthritis
Tendinitis

Unusual exertion or overuse, including strains or sprains

Kind of overwhelming, isn't it? The good news is that recent research published in the Journal of Rheumatology suggests that certain simple strength training routines can help.

In the study, individuals with arthritis engaged in a four month-long exercise program consisting of simple weight bearing exercises, such as squats and leg extensions, in their own homes. The exercisers experienced a 43 percent reduction in pain and a 44 percent improvement in physical functioning. The exercisers were able to walk, climb stairs, sit, and stand more easily than their non-exercising counterparts.

According to the study, individuals who are self-motivated may be able to manage their arthritis pain with exercise and reduce the need for pain medication. While pills help pain and stiffness, they don’t do a thing for your muscles or joint strength.

The study concludes that exercise is effective because muscles act as shock absorbers for the joints; they are able to cushion the impact of their body weight on various joints during activity. The stronger the muscles, the better they are able to absorb this shock.

 Boy, it's really scary to think how bad my hips would hurt if I didn't weight train!!!