Staying Healthy is easier than you Think...












OVERTRAINING

Improvements in strength and fitness occur only during the rest period following hard training. This process takes at least 12 to 24 hours to complete. If sufficient rest is not available then complete regeneration cannot occur. If this imbalance between excess training and inadequate rest persists then the individual's performance will eventually plateau and decline. If prompt attention is not given to the developing state, and an athlete continues to train and accumulate fatigue, the condition may come to persist for many weeks or even months.

Overtraining occurs more readily if the individual is simultaneously exposed to other physical and psychological stressors, such as jet lag, ongoing illness, overwork, poor nutrition etc. It is a particular problem for bodybuilders and other dieters who engage in intense exercise while limiting their food intake.

A number of possible mechanisms for overtraining have been proposed:

1.Microtrauma to the muscles are created faster than the body can heal them.
2.Amino acids are used up faster than they are supplied in the diet. This is sometimes called protein deficiency.
3.The body becomes calorie-deficient and the rate of break down of muscle tissue increases.
4.Levels of cortisol are elevated for long periods of time.

5.The body spends more time in a catabolic state than an anabolic state
6.Excessive strain to the nervous system during training.

What should I do if I have overtrained?

Allowing more time for the body to recover:

1.Taking a break from training to allow time for recovery.
2.Reducing the volume and/or the intensity of the training.
3.Suitable periodization of training.
4.Splitting the training program so that different sets of muscles are worked on different days.
5.Increase sleep time.

Changing diet:

1.Ensuring that calorie intake at least matches expenditure.
2.Ensuring total calories are from a suitable macronutrient ratio.
3.Addressing vitamin deficiencies with nutritional supplements.