When is enough enough? Its hard to figure out at times if muscles soreness is an occurrence of a great workout or over training. Before we go even further let me let explain what over training actually is.
Over training is a physical, behavioral, and emotional condition that occurs when the load and intensity of ones exercise exceeds their recovery capacity. They're are many factors that go into over training. Trust me I would know. I spent the better part of my first 3 years of fitness over training. I used to go to the gym day in and day out 6 times a week working out. It didn't take long for me to become frustrated with my results. I always wondered what I was doing wrong but at the time didn't give much thought into researching how to build quality muscle. I actually believed that I was simply a hard gaining and that I had to work harder than most. As a result of over training there have been times when I found myself sick, tired, moody, distraught and to top it off I was getting nowhere with my results I was so desperately seeking.
Over training can be a result of:
- Muscle tears that are created faster than the body can heal them.
- Protein deficiency
- When levels of stress are elevated for prolonged periods of time.
- When your body spends more time in a catabolic state rather than an anabolic state.
- Excessive strain to the nervous system during training.
If you are ever find yourself coming up short make it a point to seek professional help. You can either train with a personal trainer or coach. Just make sure that they have the credentials to back up what they say. I can go on for hours about how many people out there consider themselves trainers and don't have a clue as to what they're speaking about. If your like me and have the time, pick up as many accredited books and get to town filling your mind with knowledge. After all knowledge is power. Oh, and don't forget about Hit Athletics, your favorite fitness blog spot!
Here are some tips as to what you can do to keep your self from over training:
Train With Efficiency
If you ever see someone spending more than an hour training chances are they are falling prey to over training or socializing. Don't be that person that hogs the machine for what seems like eternity. You'll only be getting in the way of those who are there for a real workout.
SLEEP
I know getting a good nights sleep can be even harder than getting your backside to the gym. That goes without saying, sleep is one of the greatest contributors to muscle recovery and repair. A lack of sleep can prevent you from reaping the benefits of looking and feeling great. Get at lest 8 hours of sleep each night.
LISTEN TO YOUR BODY
I cant stress how important it is to get into the habit of listening to your body. If your not feeling 100% than back off a little. You don't have to go hard everyday. Sometimes taking a step back can be a good thing. Its during this time you can evaluate whats going on in you routine.
BE PATIENT
If your going into the gym looking to be in shape within a weeks time you got it all wrong. All great things come with time. This is not a sprint, its a marathon. Great results take time and if you can be patient enough the results will be worth your wild. Rome wasn't built in a day.
BELIEVE.ACHIEVE.INSPIRE
