Many studies have shown that a low level of physical form is a strong risk factor. The assessment of the physical condition is an indicator of health and life expectancy, therefore, should occupy a privileged position within the clinical setting. From this assessment of fitness, in addition to knowing your activity level and lifestyle, you can go to prescribe tailored exercise that allows the person improve your physical and mental health program to mitigate the consequences aging and even develop their full physical potential.
The training process seems to fit the General Adaptation Syndrome (Viru, 1984; Selye, 1957), so that only helps to enhance athletic performance if the alternation between work and rest allows sufficient recovery. The term “over exercising” should mention the adaptive response called super compensation. When we exceed the adaptive capacity of our body systems become ineffective when faced with new efforts, then our fatigue is prolonged and suffered a serious decline in our athletic performance.
What do we mean by over exercising?
When we break muscle fibers during training, then especially at night, the body rebuilds these small lesions, and if we have the proper nutrients, strengthens muscles to make them stronger. If we do not leave time for this natural process of reconstruction, rather than strengthen, we become weaker, this is called over training. The volume and intensity of exercise we do exceed the capacity of your body to recover.
Then we will discuss 7 signs that can warn us that we are over exercising ourselves:
1. We did not finish the workout routine
We’re not talking about training to failure (until you cannot lift the weight any more time), which is fine. More of that a month ago we could lift 20 kilos and took several days we cannot even 16. Maybe we’re over trained.
2. Lose weight, but gain fat
If we train more, you burn more calories, but when we’re over trained, there is a hormonal change. Increases cortisol, the stress hormone and decrease testosterone and growth hormone. This increases insulin and fat storage then the body begins to eat its own muscles.
3. Sleeping problems
In certain cases over training interferes with sleep and causes irritability and nervousness during the day, especially with strength training. Stress causes the brain being in a state of alert.
4. Joint pains
The muscles can recover and strengthen the effort, but the tendons and ligaments sometimes cannot keep up and become inflamed. If you have chronic pain in the knees, shoulders and elbows, and/or have previous injuries, you have to give them a break.
5. You become sick constantly
The culprit is again the cortisol, the stress hormone. One effect is to disable the immune system, so that the first virus or bacteria that passes through, it is more likely to make you sick.
6. Lack of appetite
When we over exercise ourselves, we begin to experience a loss of appetite. This will not nourish us enough or properly. Food is one of the key factors in recovery and the macronutrients will facilitate the recovery of damaged tissues during training.
7. Increased heart rate and blood pressure at rest
If our striking before a year is higher than normal, probably will train at a higher intensity to really think, further increasing over training. Moreover, the performance will decrease as maximum heart rate reaches an intensity below that would reach normally. Also happens that blood pressure increases with exercise.
How can we avoid over exercising?
To avoid over exercising we should use intensities and volumes adequate exercise, and should have a proper amount of rest and have a proper diet.
Sometimes determining the correct training volume can be easy when we start. We have to learn to use common sense based on our ability to recover. For a beginner the goal is to improve each workout, and if this is not happening, it’s probably because the training is too high in volume or intensity. More advanced practitioners cannot improve on each workout. We have to alternate periods in which the training load is increased, also discharge periods when we step back in our progress gradually rise again, reaching ever higher peaks.
Proper nutrition is essential to avoid over training. Some dietary recommendations:
– Do not skip breakfast if you’re trying to gain muscle volume
– Do not ever go hungry if you are trying to gain muscle mass
– Maintain full glycogen stores. Reduce carbohydrates can be a good strategy if you’re trying to define muscles, however train without that extra energy makes us more prone to over exercising
Rest is essential to avoid over exercising. You need at least 8 hours of sleep ideally. Also you should alternate days of rest between training days. You cannot train seven days a week and you should also vary the muscle groups not to train on consecutive days.