THE FACTS: THE DEF­I­NI­TION OF OVER TRAIN­ING

Australian Natural Bodz - - Train Smart -

Ac­cord­ing to the Ox­ford Dic­tio­nary of Sport Sci­ence and Medicine , over­train­ing is a com­plex syn­drome, and it is de­scribed as a com­bi­na­tion of signs and symp­toms of over­train­ing which typ­i­cally causes the suf­ferer to feel men­tally fa­tigued in ab­sence of phys­i­cal fa­tigue and causes de­te­ri­o­ra­tion of per­for­mance. The suf­ferer’s basal meta­bolic rate is el­e­vated, there is usu­ally a loss of body weight as­so­ci­ated with a neg­a­tive ni­tro­gen bal­ance, and the rate of re­turn of ex­er­cise pulse-rate to rest­ing pulse-rate is de­layed. The over­train­ing syn­drome in­volves changes in the neu­ron and en­docrine sys­tems, par­tic­u­larly the hy­po­thal­a­mus. Over­train­ing is un­der­stood as a long-term form of over­load­ing, whereas over­reach­ing is short-term over­train­ing. It’s sug­gested that two stages of the adap­ta­tion process re­lated to the av­er­age load of train­ing (vol­ume × in­ten­sity). In the be­gin­ning, the per­for­mance in­creases with a load up to a plateau, and be­yond this, there is a slight de­crease of per­for­mance named over­reach­ing fol­lowed by a dra­matic loss due to the stages of Over­train­ing. How­ever, this divi­sion is only a rough guide­line be­cause the tran­si­tions be­tween the points listed above are flu­ent. How­ever, the causes, symp­toms, and treat­ments of OT are not sport-spe­cific, and the re­sults of a study most stud­ies are trans­fer­able to many other sports. There are in­trin­sic fac­tors that also play key roles in the ef­fect of over­train­ing. In­suf­fi­cient nu­tri­tion will re­sult in the body not be­ing able to re­cover ad­e­quately after in­tense bouts of ex­er­cise. Lack of sleep has also shown to in­crease stress hor­mones, namely cor­ti­sol. This be­ing one of the key catabolic hor­mones se­creted from the adrenals when the body is un­der stress. The hu­man body can only take so much phys­i­cal ex­er­tion, and most of­ten over­train­ing is seen in ath­letes who per­form ex­ces­sive work­load and do not lis­ten to their body when it’s telling them to slow down a lit­tle. If you are con­tin­u­ally feel­ing tired, lack the mo­ti­va­tion to ex­er­cise this is one of the signs that you may be push­ing the lim­its of your body’s re­cov­ery sys­tem. Over­train­ing is quite com­mon in new­com­ers to any sport be­cause they are overly en­thu­si­as­tic yet do not un­der­stand the need for re­cov­ery and value of nu­tri­tion. For ex­am­ple if you have just com­menced a weight train­ing pro­gram with the goal of adding lean mus­cle to you frame you may feel that go­ing to the gym more of­ten will en­able you to reach your goals faster. The truth is when it comes to weight train­ing it can’t be re­lated to any other sport be­cause it is highly de­pen­dent on paced work­outs and re­cov­ery time. For ex­am­ple the more you prac­tice golf of tennis the bet­ter you be­come, as these are more skill based sports. When it comes to weight train­ing it’s not a “prac­tice makes per­fect” pro­to­col. This is why many new com­ers to weight train­ing end up drop­ping off after a few months, they over­train which then leads to lack of mo­ti­va­tion and ul­ti­mately fail­ure to add any de­gree of lean mus­cle mass be­cause their body has en­tered into a over­trained state. It’s im­por­tant to un­der­stand the con­cept of weight train­ing and em­ploy the less is more ap­proach. It’s re­mark­able the re­sults that can be ob­tained from work­ing out with weights for as lit­tle as 30 min­utes three times per week! The se­cret is to bal­ance your ex­er­tion with pe­ri­ods of rest and make weight train­ing a long term in­vest­ment in your health and fit­ness. Not a fren­zied short-lived burst where you fiz­zle out after 2-3 months. Take a close look at your weight train­ing pro­gram, spend­ing too long in the gym? Or do­ing too much car­dio work? Lis­ten care­fully to your body, if you have feel­ings of lack lus­tre it’s ad­vis­able to take a week or two off from all ex­er­cise be­cause you may be fall­ing into an over­trained state. Re­turn with a plan that com­ple­ments your life­style and al­lows for solid nu­tri­tion and ad­e­quate re­cov­ery time.

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.