By More is not necessarily better
Constantly challenging yourself is necessary to build stamina and increase your self-confidence. Overtraining, on the other hand, is highly counterproductive. Our bodies need time to adapt, adjust and recuperate in response to any training regime. I suffered from overtraining for several years. My mindset was “go hard or go home”, which isn’t realistic or necessary. Hard work is critical — killing yourself isn’t. There is a fine line between giving it your all and pushing your body towards the point of overtraining.
Here are some obvious signs of overtraining that you should be aware of.
- Resting heart rate increases as well as blood pressure
- Gastrointestinal disturbances
- Decreased performance
- Depression, irritability, low self-esteem
- Disturbed sleep patterns
- Increased fatigue
Usually, inexperienced and middle-range trainees will not realise they are overtraining. In saying that, sometimes the very experienced trainees may have reached a peak state — and pushing themselves is the only way to get to a higher level. There are still many misinterpretations involved in the right volume of training that people should conduct to get the results they want. Athletes are known for training intensely for hours and days — but they also have an army of health professionals to monitor their results, nutrition and supplementation. A regular person usually does not need to train at such a high level or should pursue athleticism — unless training for a particular event with the help of a professional. Most people do not realise the harm it could cause their bodies long-term. If you are a beginner recovering from injury, follow these steps to avoid overtraining and decrease injury chances.
One: Seek help when starting out
Get a professional to show you how to use the gym equipment properly, and perhaps spend some time with a personal trainer to create a program and help you with nutritional guidance.
Two: Pace yourself
Don’t rush into exercise — start slowly and gradually build your strength. That may mean starting with a 30-minute session or lowering the weight you lift until you’re strong enough to add more. It’s important to pull yourself back if you have been injured and double-check with your surgeon before training.
Three: Start with an assessment -then again every month
It’s a great idea to start with some evaluation — or a baseline of where you are today. Then, check-in every 2–3 months to view your progression. I love seeing just how much muscle I have built, how lean I’m getting, and my fitness levels.
Key Takeaways
We need to be aware of the detrimental effects of cortisol, which I failed to mention above. You can never escape the clutches of cortisol. Come to think of it; we face different stressors every day. Adding the stress of prolonged cardio, lifting too much weight too frequently, and lack of rest days — magnifies the presence of cortisol. The result is absolutely no muscular gains or, worse, the muscle used for fuel since there is a lack of it. Another disadvantage is the accumulation of fat cells, more apparent along the belly. Cortisol is the predecessor of inflammation. I react to cortisol through the gut & experience gastrointestinal distress. Others may suffer from headaches or muscular pain. We must pay close attention to these signs while uncovering the root cause. Stopping cortisol before it creates more damage is very important. Weight training programs should be carefully thought out. The essential hormones that foster weight loss and muscle gain are thrown out of alignment when you constantly push your body to the limit. Again, this causes a catabolic state. Our immune system is compromised to make us more susceptible to catching a cold or virus—lack of sleep, extreme exhaustion and a drop in libido. The take-home message here is to rest and recuperate as needed. Don’t do more than you need, including extra weight training or cardio sessions. More is not better. Prove it to yourself starting right now.
Please sign up via my link if you want to read more articles like this or start writing your own. I’d love to see you on the other side. ???????? Sign up here for your medium subscription. I get a portion of your monthly fee at no extra cost to you, and it will go a long way in supporting me as a writer.