I’m an old man.
I have been at this a long time and never before have I seen so many gyms, methodologies and in many cases dogma associated with fitness. I have never seen so many people train so hard. We are no longer in the era of sweating to the oldies, love the Richard, we are in the age of take it to the extreme, NO not Alaskan Bush People extreme. We have HIIT, Crossfit and tabata workouts gaining in popularity. Many are taking it to new heights and training five, six and even seven days a week but, some don’t stop there. Some people are doing these workouts twice a day for weeks and months at a time and chasing rhabdo.
I have had Rhabdomyolysis. Ain’t nobody in they right mind that want that!
No wonder people are seeing plateaus, overtraining and Autophagy.
Unfortunately there isn’t a magic formula that helps us determine when you have reached or are close to plateaus and overtraining. We all get there. The trick it to listen to your body, recognize the symptoms and alter your course so you can prevent them.
Let’s focus on the overtraining syndrome.
Overtraining is common in many activities. In short, it’s when you perform more training both in and out of the gym than your body can recover from. If caught soon enough, you can recover quickly. If ignored, it could take weeks or months to fully recover and reverse the effects.
The hardest part of any solid program is recovery.
Who we kiddin’?
Recovery workouts aren’t cool at all.
Chicks don’t dig recovery workouts!
Your body is constantly at work even when you’re sleeping. Look at it this way, if you plug your 70” flat screen TV, surround sound system, microwave, blender and Traeger grill (gotta eat, right?!?) into the same socket and turn them all on what will happen? The breaker for that socket will trigger and shut that plug down. Your body is like that socket. All your daily activities, regardless of heart rate or intensity levels, are like the appliances.
This metaphor of the electrical socket is analogous to your bodies Central Nervous System (CNS). Your CNS is mainly, your brain and spinal cord, which control your muscles through a series of electrical impulses. When chronically over stimulated and or stressed your nerve impulses weaken and become less efficient. An ineffective nervous system triggers the circuit breaker and a host of overtraining symptoms ensue.
A sure fire way to overload your CNS is to suddenly increase your exercise frequency, intensity and duration then fail to recover adequately. A number of other factors like, nutrient deficiency, timing and recovery meals also play a role in the overtraining syndrome.
Because no-one responds to training and nutrition the same way you should keep an eye out for the symptoms of overtraining.
Some symptoms include, loss of appetite, constant fatigue, restlessness, decreased performance, injury, elevated blood pressure, decreased strength, decreased endurance, elevated heart rate, irregular menstrual cycle and punching neighborhood kids.
The best advise I can give you to avoid overtraining is, error on the side of recovery.
I would rather have you 10% undertrained than 1% overtrained.
Recovery is always the hardest part of training.
Listen to your body and Discover your ELITE.