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Overtraining

bowers Posts: 179 Joined: 2003/04/13	2003/08/21, 01:02 PM Does anyone know of any good links on articles dealing with overtraining and the specific symptoms please let me know??? Good luck
Carivan Posts: 8,542 Joined: 2002/01/20	2003/08/21, 10:39 PM #1 Don't feel like training. #2 No energy. #3 Sore joints. #4 Tired. Those are just a few of the symptoms. -------------- You can walk to anywhere you want, it only takes time. Ivan Montreal Canada (aka SpongeBob Square Pants to some!)
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/01, 03:52 PM 1. Lack of motivation 2. Lack of energy levels (chronic fatigue) 3. Irritability 4. Persistently sore muscles and/or joints 5. Deterioration of motor coordination 6. Insomnia 7. Loss of appetite 8. Deterioration of ability to concentrate 9. Elevated morning heart rate 10. Elevated morning blood pressure 11. Sluggish feeling 12. Performance decrements Overtraining prevention: * 8-9 hours of sleep every night * short 20-30 min nap in the afternoon every day * Put your feet up for 5 minutes every 2-3 hours * Eat enough carbohydrates * Drink plenty of water * Control the volume of your workout. More is less; Less is more
rev8ball Posts: 3,081 Joined: 2001/12/27	2003/10/01, 04:09 PM When the following symtoms occur to me: 1. Lack of motivation - after the gym plays any Boy George song on the sound system. 2. Lack of energy levels (chronic fatigue) - after dealing with my ex-girl friend 3. Irritability - when am I NOT irritable is a better question. 4. Persistently sore muscles and/or joints - any Saturday morning follwing a night on the Strip here in Vegas. 5. Deterioration of motor coordination - that same Saturday night. 6. Insomnia - Sleep? Nah, I'll sleep when I'm dead. 7. Loss of appetite - One phrase: "Spandex is a priviledge, not a right." 8. Deterioration of ability to concentrate - Anytime of day during the expo at the Olympia (esp after talking to Monica Brant!). 9. Elevated morning heart rate - When my 180 lbs. Great Dane jumps on my bed to wake me up. 10. Elevated morning blood pressure - see above. 11. Sluggish feeling - Any Monday morning 12. Performance decrements - After any of the above situations occur... -------------- Michael Trample the weak; hurdle the dead! Chaos, Panic, Disorder.... Yes, my work here is done!
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/01, 06:20 PM The mentioned indicators would be experienced for more than 1 day.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/01, 06:21 PM This is what the research has shown. You can make light of them if you want. Somebody asked a serious question and I gave them a serious answer. Respectfully, Matt DeLancey
rev8ball Posts: 3,081 Joined: 2001/12/27	2003/10/01, 06:49 PM And a great answer it was. But I couldn't let such a prime oppurtunity pass by. Chill a little... -------------- Michael Trample the weak; hurdle the dead! Chaos, Panic, Disorder.... Yes, my work here is done!
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/01, 07:16 PM Sorry, I get a little hyper some times :)
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/02, 04:23 PM I was the biggest overtrainer when I played college football. I trained 6-7 days per week in the off-season and I never took a week off. During the season I would train sunday through wednesday. I gained the most strength during the season because my lifts were short and I had opportunity to recover until the next one. My senior year I entered camp doing 335 x 8 on the bench. At the end of the season I was doing it 11 times. My squats went up a little too during that season, though not as much because my legs were beat up all the time. My point, my best gains have always been when I train less. Currently I train 5 times per week. Two upper: 1 dynamic, 1 strength effort; Two lower: 1 dynamic, 1 strength effort; 1 body building day for my traps, lats, calves, biceps, and forearms. My typical leg day consists of 4-5 exercises. with 2-4 sets per exercise. For example: Dynamic leg day: Box squats 2reps x 8 sets 45 sec between sets Glute-Ham 5 reps x 3 sets 1 min between sets RDLs 5 reps x 3 sets 1 min betweeb sets Back hyper 10 reps x 3 sets 1 min TBS Weighted Roman sit-ups 20 reps x 3 sets 45 sec TBS My strength effort day is set up similarly. I have been gaining since I started this schedule 1.5 years ago. I have eliminated overtraining syndrome from my life. I share my story because when I was younger, I didn't understand why I would lose weight of my lifts. It would make me train harder and lose more. It is a vicous cycle that I am sure a lot of us on here have been through at least once in our training lives.