Today we are talking about overtraining.
Overtraining is a physical and emotional state, which occurs when the intensity of your training exceeds the recovery ability.
Very few people know that, but a lot of training is harmful too. I often watch those people, who had just started and go to the gym 5 times a week, and they are not professional athletes. I’m not surprised, they just want “very much” to get in shape. People, wake up, if you were growing fat all your life, a few weeks, or months is not real time to bring yourself into a good shape, even if you spend 5 hours per day in the gym. You can achieve not bad results, lose 10-15 kg, but build a good body, during such a period, is almost impossible. Therefore, coming to the gym, the fans of quick results begin to train too much and assiduously, but in the end, they get overtraining.
Overtraining also refers to the advanced weights lovers. Usually, they overestimate their capabilities. Not only when they lift huge weights, but also when they train too long. Such athletes do not understand that the muscles, even if they are big and strong, need a lot of time to recover, and the bigger the muscles, the more time and nutrients they require. It is also not recommended to train large muscles a long time because if you are advanced in sports, you will have enough endurance for more intensive training. That will make your training time optimal.
The main symptoms of overtraining are:
- Lack of training progress, or regression in general.
- Fast fatiguability.
- Loss of motivation.
- Decreased appetite.
- Weakening of immunity (symptoms of infectious diseases).
Here are a couple of tips from my professional experience:
- Train no more than one hour, including warm-up, training session and a short stretch.
- If you need to lose weight, do not cut the diet by more than 15%.
- If you want to build muscle, do not exercise every day, otherwise, you will burn through them. Remember that 3-4 workouts per week are more than enough.
- If you started training at your 30th, 40th or 50th, you will not be able to achieve a good shape quickly, and you can easily overtrain.
- Remember that restorative abilities are different for each individual. If for someone 24 hours is enough, for another one 36h or 48h may not even be enough.
- The increase of the load must be gradual. Do not make insanely long cardio workouts.
In conclusion, I will say that, regardless of heredity, overweight, and other circumstances, you can achieve incredible results. Be patient, and in order not to get overtrained, follow the coach’s instructions, watch your nutrition and sleep. Do not forget that no one has achieved anything instantly. Your hard work will certainly bring the results!