What is Over Training?

Overtraining sounds like something that happens only to elite athletes or people who train for hours a day but the truth is anyone can fall prey to the effects of overtraining even if they are not working out for hours and hours each day. Overtraining happens whenever you work out harder than your body can positively adapt to the exercise sessions.

Overtraining affects newcomers as well as experienced weight lifters and fitness enthusiasts because although a novice will be more zealous to get training, an experienced lifter might not realize the need to rest when the body is tired.  All must recuperate between workouts especially when they are very strenuous.

Another cause for overtraining is lack of sufficient recuperation. Yes, too much exercise is certainly a leading factor however not getting the rest and nutrition you need are also large factors. If you are not sleeping 8 hours a night and getting 48 hours between sessions you may be at increased risk for the hazards of training too much.

So now that you know what overtraining is, how do you know if you are suffering from it?  One sure fire way to tell that you have overdone it is that your body becomes sluggish and your energy drops along with your overall joi de vie or zest for life.

Still not sure If you are overtraining? Strap a heart rate transmitter and wrist monitor to yourself and check out your resting heart rate. For a few days start your day by relaxing and taking your resting heart rate. If it goes down in the ensuing days you were overtraining and the rest did you good. A heart rate monitor is also an excellent tool to advise you if you are under training. Just like overtraining is bad for you so is under training. While you workout if your heart rate is too low you will not reap the benefits of the exercise session as it was intended.  There are two goals typically when training, change your body composition or improve your fitness (the third would be sport related). Know your goal and reason for training so that you can stay in the appropriate zone to reach your desired effect quickly and efficiently.

Why is Over Training a Bad Idea?

You might think that more you exercise and lift weights the more your muscles will grow, That simply is not the case. Your muscles do not grow while you are actively lifting, they grow while you are at rest. The body requires down time in order to repair the muscle fiber so that it comes back larger and stronger. The key to seeing results with regards to strength conditioning is to work hard and then take a break.

Now you know what overtraining is, who can suffer form it and how to detect it.  The solution is simple; rest, eat properly, drink plenty of water and listen to your body.