Am I over training?

Dedicated gym and fitness people normally need no motivation at all, in fact many of these guys and girls need to slow down a little. Many faithful gym goers are quite fanatical and religious about there gym and training sessions. The biggest problem these people have is over training. Because they soooo love their sessions they often go to the gym and or training too often allowing no time for rest. The body, and in particular the central nervous system (CNS) needs a rest to get the best possible gains. By over training we are not allowing the body to efficiently adapt to the physiological demands and changes we want to see. Gym sessions should be quality and not so much quantity. If you are spending more than about 45 minutes in the gym weights/room then you are probably not working hard enough if you still have all this energy left when completing a weights session. You need to ensure that the volume and or intensity of training are not overloaded too quickly. This also applies if inadequate nutritional strategies are not in place and dehydration is also occurring. These additional things will place more stress on our bodies and the body’s systems. Symptoms of over training will vary from individual to individual, however as a quick guide to whether you are over-training check if you have either all, or some of these:
• Loss of appetite
• Mood swings
• More injuries/disc issues/strains/muscle tears
• Problems sleeping/craving sugar and junk food

• Achy joints and muscles that last more than 24 hours
• Decrease in performance and weight lifting …lifts
• Feeling of lethargy
• Not wanting to train
• Chronic fatigue
• Little to no energy levels
• Increase in heart rate at rest
• Joints that always pain during a work-out
It is a good idea to keep a diary as well on how you are feeling at each session. Over training will in some cases cause catabolism (break down of lean muscle tissue), fatigue of the CNS, can affect memory, cause brain fatigue, dehydration and affect the immune system causing more vulnerability to viruses and disease. So remember the rest is just as important as the training sessions. It is a good idea every 3 months to have a full week rest doing nothing, you will be surprised how much stronger you feel on your return. I can hear the sighs now coming from you gym junkies……hahaha!!!! A good athlete knows his or her body so listen to what it is telling you. “GO HARD”…… and then “go easy”
By: John Hart
Master’s In Education” (Disability/Rehab) Newcastle University Australia
“Grad Cert Education” Newcastle University Australia
“Diploma Fitness/Recreation”
“Diploma of Sport and Recreation”
“Cert 4 Personal Training”
“Level 1 Strength and Conditioning Coach”
Member of ASCA (Australian Strength and Conditioning Association)

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