Friday, December 24

Are You Over Training

Because of the potential high intensity and energy demands of the way hard charging athletes, weekend warriors or the "excited" novice lifter may train, it is important to pay attention to the recovery period; specifically the frequency and timing of "off days". There are many factors that go into the ratio of training and resting such as nutrition, sleep, stress, daily schedule and the volume, intensity and frequency of training. Without the correct balance of each one may find themselves in an "over trained"state, which is where you don't want to be. One way to combat the effects of over training is to schedule a "deload" week every 4-6 weeks (post for another time).
Basically, when you're over trained, your anabolic hormone levels (Testosterone, HGH...) decrease and your catabolic hormone levels (Cortisol) increase. This causes you to shutdown your anabolic state (growth /recovery) and places you into a catabolic state. Muscle growth comes to a halt, and possible muscle loss and or injury can occur.

If you don't give your body the rest it needs it will make you rest with a decrease in energy or injury.

One or more of the following conditions can cause over training:
1. Too much intensity by using too heavy of a load during training
2. Too much volume by doing a high number of exercises, sets, and repetitions
3. Too much too soon by increasing volume and/or loads faster than the body can adapt
4. Too great of a lactic acid load in the muscles too early in the training cycle
5. Insufficient rest and recovery between workouts
6. Training "to total failure" on too many sets and exercises
Videos from the week

John working hard.

Sheri jumping some rope.

Bret and Talia warm up with 5 x 30sec shuttle run and 30sec flutter kicks.

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