I was reading a post and somebody said to watch out about overtraining. How will I know if I'm over training and what can I do to prevent it. Thanks for your time

"Having no way as the way. Having no limitation as your limitation."
-Bruce lee:

:beerc

Your body will tell you when you are overtraining. The most prominent symptom is fatigue. You get tired or physically drained quicker than you normally would. Loss of appetite, Loss of motivation, loss of strength. Just listen to your body. Take mulitvitamins and EFA's to combat cortisol build up and to help with Exercise Induced Oxidative Stress. Get at least 8 hours of sleep a night and try to get a nap in during the day. Don't increase your volume of training too drastically, try to ease into it, let your body adjust. ZMA at night before bed on an empty stomach will help rejuvanate your tissues faster and lead to less stress on your body, since its working overtime. Hope this answered your quesion! PEACE!

Another way to tell is if you have soreness lasting several days after a wk out. I'm not talking about the soreness you get for a week when you're just starting to train again, but if you've been training for a while and you keep getting chronic soreness, you should ease off a little

It was me warned you about overtraining.

First of all, if you eat and sleep enough, you will be able to delay it for quite a bit, but it will come at some point.

In my case, the symptoms were:
1. Difiifculty in sleeping
2. High pulse rate
3. Nausea in the bus
4. Stiffness that would not go away
5. Frequent lower back fuck ups
6. No gains

The greatest signs for me were the nausea and lower back.

Look under Johnyb's posts. He has a good one on overtraining.

[QUOTE=ape1821]It was me warned you about overtraining.

First of all, if you eat and sleep enough, you will be able to delay it for quite a bit, but it will come at some point.

In my case, the symptoms were:
1. Difiifculty in sleeping
2. High pulse rate
3. Nausea in the bus
4. Stiffness that would not go away
5. Frequent lower back fuck ups
6. No gainsQUOTE]

Bump on ape's post...I find that by taking my pulse rate in the morning is a great indicator besides the fatigue and muscle soreness. I think it's pretty hard to overtrain if you're just doing resistance training, but it's possible depending on how your body responds to exercise. I've read many reports on overtraining and they all pretty much conclude the same thing.

Overtraining can be short term or long term where it is called overtraining syndrome. It normally takes place in athletes that are involved in lots of endurance training sports such as long distance running and cycling, but high intensity resistance training can do it too. I wish I could remember the names of the researcher on this article that I read recently. I think it was Baker, or Williams, but I'll have to check. They did one on resistance overtraining and said that it was difficult to achieve, but normally if one reconizes the signs and symptoms early on one can rest for a week and be free from symptoms. I'll see if I can post that article.

gremster

I can't seem to cut and paste directly onto the forum but if you want I'll just email it too you, if you want to ping me directly.

Or you could find it on your own. The authors name is Femke van Borselen, and the article name is The role of anaerobic exercise in overtraining. It's by the NSCA so it's reliable.

gremster

I'm not sure if I believe you can overtrain. I do feel you cannot get enough rest for recovery though. If ya sit back and think about how these athletes train for all kinds of sports, they train their asses off, but get a shit load of rest. I remember training for fights, I would train what seemed like forever. i felt like I was ready to die, had nothing left. Do my thing drink my drink eat my eats and sleep like a bear. Get up the next day and train again. Something a little different, but busted my ass again nonetheless. I think we need to do the same thing in the gym. Bust your balls til you have nothing left. If you have the right recovery regime, i think you'll be fine. But keep in mind, we are all different and we all heal and recover at different paces. my .02

Rest and diet are directly related to the amount of training you can do without feeling over trained.. I have a pretty hectic work schedule and commute 150 miles ed still make it to the gym 4-5 x's per week.. I'm lucky if I get 5 hours sleep, frquently only get 4.. When I'm on vacation or taking earned time off and I'm getting 8-9 hours of sleep for a few days my workload at the gym is at least 2x's as much volume, intensity is much higher and I'm ready to go again the next day..

Yesterday was a perfect example of overtraining for me. I've been back in the US for about 2and 1/2 weeks so I've been hitting the gym really hard. Yeah, my entire body is sore, but I expected that after not hitting the weights for awhile. So every morning I was doing at least a 3 mile run, then lifting in the late afternoons. I felt drained but ignored it bc I want to pick up my gains again. My chest workout sucked ass!!! If I would have waited a day and just rested, I would have gained way more out of it. this is a common problem for a lot of people, especially beginners. Even the pro's are guilty of doing it from time to time. Arnold said that there were days he walked into the gym motivated as hell, but once he started lifting he realized that he was tired or felt a little burnt out. He would walk out right there, then continue where he left off the next day after getting lots of rest. you really do have to listen to your body, even when you are so damn motivated all you want to do is lift. You will gain more in the long run. REST REST REST so that you will be stronger the next time you hit the iron.