Signs of overtraining

[ironwings]

135lb Chest Presses? My hero ;-) I haven't worked on chest strength for about a year. I think I'm inspired - I might have to add that back in! I can't wait to see your progress on doggcrapp!

 

[sessa]

What are dogg p workouts?

 

[nikkita]

I have definitely had concrete symptoms of overtraining in the past and rest did wonders. I remember having a hard time admitting that overtraining was the cause and perhaps that is what is going on now (denial!). How do you ladies know you are overtraining? How do you differient it from stress and anxiety? The central nervous system can be broken down in so many ways and both stress/anxiety and overtraining cause this. I'm having a hard time knowing the difference. Ideally I would recognize overtraining immediately and correct with rest rather than being uncertain. I know, I know. Rest anyway - it does wonders for both Sadistic here. I plan on taking a two week "rest" starting this upcoming week. But, I'd like to know your experiences with this and how you knew. I tend to go ridiculously hard in the gym so I am learning to listen to my body more - I'd like to keep it for a very long time!

A signs from overtraining is that you take longer than usual to recover from a workout. At point of overtraining having a workout usually results in more harm than benefit to your body... how would you know, because you will feel tired even at lower weights, and if you start looking tired that will be a sign that your body may be at the edge of loosing muscle.

On the other hand stress/anxiety create cortisol, which you know creates a catabolic (loss of muscle) state, overtrained or not.

At some point overtraining will become stress.

If you are overtrained, you must rest. But when returning back to the gym lift at 70-80% of your maximum. Until you feel totally recovered.

 

[Tatyana]

What are dogg p workouts?

Doggcrapp or DC training is a type of high intensity strength traing developed by Dante Trudeau (I think that is his last name) aka doggcrapp on line.

There is a thread about it in the training section, and I am going to post my workout soon.

 

[tbuzzell]

About 6 weeks ago I discovered the first symptoms of overtraining but I didn't know what it was. I could barely stay away during the day. It was extremly difficult for me to lift any type of weight even carrying my two year old was difficult. My body ached from head to toe. I was craving carbs to no end. I explained all this to my Chiropractor who put me on adrenal supplements and told me to take some time off of training. I still had to teach spin classes and pilates and walked 60 mins twice a week. When I was able to complete these without being exhausted then I knew I was ready to hit the weights again. FOUR WEEKS it took for me to recover and I still had no idea what it was that caused these symptoms until I explained that to the owner of the gym where I work. Overtraining. The question is how do you avoid overtraining?

 

[Tatyana]

Avoiding overtraining is far better than recovering from it.

I think that most people when they are new to training overtrain.

This applies to both weights and cardio, there is too much of a good thing.

Really, I don't think that it is necessary to train more than 5 days a week. For those of you who are trying to 'tone up' (which really is putting on a bit of muscle), less is more. I would recommend only training 3-4 times a week, and have planned weeks off, or weeks where you download or lift lighter, just mess around in the gym when you are working out a new routine, get the feel of the movement or machine.

Cardio, vary the intensity.

Have a few other forms of exercise that are really different but fun for you time out of the gym, dancing, Hatha yoga, rock climbing, hiking, riding a bike.

I think the longer you train, the more in tune you get with your body.

I have had this week off, actually I think it will end up being about ten days by the time I get back to the gym, and I can feel my energy and enthusiasm for training coming back to full intensity.

I would also recommend having planned diet breaks, so a cheat meal or cheat day once a week, a whole week off, or if you still want to eat really clean, just make sure you get in more calories at least once a week.