Many individuals train to hard and to long. One way to overcome any injuries from over training is to log/journal and chart your exercise routine. Write down how you feel before and after the session. This is an opportunity to study you.
Over training takes place when muscles are not given the necessary recovery time. Everyone wants to get in the best shape possible without any injuries. Unfortunately the desire to improve often results in over training. When muscles do not get sufficient recovery time, they will not come back stronger. Over training results in lowered performance, and too often leads to injury. When you are injured that is when you have to take time off from your routine or participate in another exercise that's safe.
It's the rest period that brings your muscles back a little stronger than before the workout. If you workout too soon after a strenuous training session, your muscles will not have had sufficient recovery time. Repeating the cycle of training too often (before complete recovery) will result in over training.
Planning rest cycles into your training plan will help you prevent over training. During the rest period:
- eat carbohydrates
- get a full night's sleep
- drink plenty of fluids
- eat carbohydrates
- stretching!!
Adequate rest cycles will help your body to fully recover and causes your muscles to increase strength. The recovery period is very important in any exercise routine and should not be overlooked so it makes great sense to avoid over training muscles.
Imagine if you had a cut on your skin and rubbed the cut or even broke it open everyday. You can see that this would take longer to heal. Muscles need to be allowed to heal too. The recovery time varies depending on the person and how intensive the workout was. If your muscles seem to stay sore, take a break from training.
Symptom of Over training: You need to be sensitive to the signs and symptoms of muscle over training. Some of the signs of over training:
- increased fatigue
- physically tired
- exercising often but not improving
- sore muscles do not go away
- tendons have pain when moved
- lower resistance to colds, sore throat
- anger easily; depressed
In your assessment and exercise plan organize breaks in your training to allow for recovery. Recovery from sore muscles will take two to three days. During these days you may want to research or talk with others who are training. You can also join an exercise group or clubs to aid in your training. A common misunderstanding is that a workout on sore muscles will speed recovery because it stimulates blood flow. This is only partially true. When you have sore muscles you should stimulate blood flow with a massage and stretching, but not with another workout. Working out with sore muscles leads to over training syndrome.
Solution...don't stop exercising, participate in rehabilitation workouts. For example if you are a weight lifter you discontinue weight training but a good exercise would be pool exercises. In addition, drink fluids, eat carbohydrates to replenish glycogen in your muscles and liver. Check your resting heart rate...if your resting is 10% above your normal resting heart rate you are not ready to go back to training--continue resting.
You can avoid over training by following some simple steps: 1) stay in shape all year; 2) stretch and warm up before training; 3) program two or three day breaks into your training plan; 4) listen to your body. 5) relax your training a little if you notice the over training signs and symptoms. 6) consult with a professional. 7) Chart or Journal
Rich Harper
No comments:
Post a Comment