Over training

8 Jul 2014

This may sound strange coming from a Personal Trainer but you should never train too much!! What I mean is that when you start putting in too much training you hit a point where you will then start to over train. Overtraining occurs when the frequency and intensity of training exceeds the body’s ability to rest and recover. You will stop making any progress and can even start to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.

Some common signs that you are over training are, feeling more tired than normal, lack of energy, poor sleep patterns, increased number of sore throats and colds, depression and lack of enthusiasm for training.  The first thing you need to do, if this is you, is rest!! Then maybe speak to a Personal Trainer, who can look at your current training patterns and will make your training more varied and give you a full periodised plan using different styles of training making sure you are not just working the same muscles over and over.

To prevent any over training, it is really important to get plenty of rest to recover from intense workouts. It is also important to follow a diet that includes adequate amounts of macronutrients i.e. protein, fats and carbohydrates. Providing your body with nutrients and rest will enable the muscles to repair and grow. Although it may seem strange, longer workouts aren’t always better.  Aim to keep your sessions no longer than 45-60 minutes and have plenty of rest and fluid throughout. You need to also rest throughout your week, therefore look at training every other day or even try 3 days training 1 day rest.

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