Overtraining?
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lemonlime006
Posts: 27
I'm not so concerned with my weight, but rather my BF% and getting better at physical training. I run a mile or two before Physical training (I'm in the military) and then do PT with my unit 4 days a week This is generally 3 mile run, or 45 minutes of calisthenics. 3 days a week, I lift at the gym for usually around an hour, and 2 days a week I'm meeting with a trainer and doing full body circuits for an hour. I occasionally run on Saturdays, and always rest on Sundays. Improvement and maintenance doesn't come naturally for me, and when I'm just doing PT, I will not be able to maintain the standards I need to. A friend cautioned me, warning that I may be overtraining by doing so much. How do I make sure I'm not overtraining and doing more harm than good?
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Replies
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As a general rule of thumb, if my performance starts plateauing and/or starts dropping off, I know I'm probably doing too much.0
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Overtraining is pretty close to a myth. Soreness is ok, stop if there is pain. I used to squat heavy 14 times a week and was sore first week after that my body got used top it. But, make sure you reload every 4-6 weeks, take it easy for a week or two.0
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You'll know. Your body will start yelling at you or it will simply refuse to comply with the requested work load.How do I make sure I'm not overtraining and doing more harm than good?0 -
Overtraining is pretty close to a myth. Soreness is ok, stop if there is pain. I used to squat heavy 14 times a week and was sore first week after that my body got used top it. But, make sure you reload every 4-6 weeks, take it easy for a week or two.
No. It's a very real and dangerous thing. It can permanently screw you up. There are people out there that have NEVER recovered. My bodpod guy is one of them. He used to train with Mo Farrer, he was that good. Anyway at 17, he didn't listen to himself, became ill, tried to catch up after time off then destroyed himself. He can't feel heat or cold, his hormones are whacked, he can't do sports, he is very nervy when he didn't used to be, it's scary. He did a PHD on overtraining syndrome. It's very interesting.
All athletes hover under and over the overtraining line, it's how you get fit. I've made myself sick overtraining. Sleep patterns screw up, hormones, eating, tummy issues, injuries, depression, tiredness aches and pains. A lot of athletes keep a constant log of their morning rested heart rate and mark themselves out of 10 for well being and tiredness every day in their diaries. It's no myth, it's very common, particularly in amateurs like myself who don't have a coach and follow periodization or hypertrophy programmes.
Look up Joe Friel's information on this syndrome, very useful and informative.0 -
You'll know. Your body will start yelling at you or it will simply refuse to comply with the requested work load.How do I make sure I'm not overtraining and doing more harm than good?
Some of us don't know, just like some of us can't tell if we are over or under eating. There are markers like resting heart rate that need monitoring.
I'll keep pushing my poor wee body until it packs up, because I'm competitive and will tell myself not to be such a wimp. I've been lazy in the past, and have very ambitious goals. It's difficult. This is where being your own coach can be disastrous. (That and group training mmmm).0 -
I don't think you can overdo it. The more exercise the better.0
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I don't think you can overdo it. The more exercise the better.
"exercise" and training your body are two different things though. Getting on an elliptical every day is fine. Lifting heavy every single day, maybe not. Though if I could, I would.0 -
Over training is absolutely a real thing. I've been there, and it took me going on maternity leave to reset my body. Some of the symptoms are soreness that doesn't seem to go away even with rest, decline in performance (less strength, less endurance), never being able to shake that tired feeling yet having a hard time sleeping, and can get so sever to cause depression and anxiety (which it did for me). Now it took years of me overtraining for it to get that bad, but it absolutely can happen. There are numerous articles on the effects of overtraining. Look for those signs, and remember that rest days are super important, even when you don't feel like you need it.0
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I'm not so concerned with my weight, but rather my BF% and getting better at physical training. I run a mile or two before Physical training (I'm in the military) and then do PT with my unit 4 days a week This is generally 3 mile run, or 45 minutes of calisthenics. 3 days a week, I lift at the gym for usually around an hour, and 2 days a week I'm meeting with a trainer and doing full body circuits for an hour. I occasionally run on Saturdays, and always rest on Sundays. Improvement and maintenance doesn't come naturally for me, and when I'm just doing PT, I will not be able to maintain the standards I need to. A friend cautioned me, warning that I may be overtraining by doing so much. How do I make sure I'm not overtraining and doing more harm than good?
For me, I know I am doing too much when I get really tired but I don't sleep well at night, I'm easily irritable/emotional/snappy, and I find it harder to complete my normal workouts. Also, I know I've REALLY pushed it when I don't enjoy my workouts anymore, and I dread them. I'll also start having cravings for carby foods.0 -
You'll know. Your body will start yelling at you or it will simply refuse to comply with the requested work load.How do I make sure I'm not overtraining and doing more harm than good?
+10 -
If you train all the time, your body gets used to that, it is not over training. Over training is like bench pressing everyday until the muscles cannot rebuild fast enough. Feeling pain doesn't always mean you are over training. There is a thin line but people just throw it out there to be more cautious.
On those days your body feels tired, people say do not work out. But results only come from effort. I felt weak some days, push through, next few weeks get gains I didn't have.
However, if you are SICK, it is just stupid to do any training.0 -
Training = workout + REST.0
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I train with triathletes who represent my country. Overtraining is a fact, it's not an opinion. I've been there with the whole working through pain and injury which is one issue, and a very common reaction in inexperienced sportspeople who haven't built up the years of fitness. Then there is overtraining, which can happen in the absence of injury and sickness, creeps up on you and wears your nervous system away before you know it. Sickness is a difference issue in itself.
You can exercise too much, it's easy to burn lean muscle, organs, calcium, all the good stuff, on a high deficit, and too high heart rate. I'm a firm believer in weight loss and sports being compartmentalised away from each other.
Exercise can be dangerous in the wrong hands.0 -
Firstly, you say your concerned with bodyat %, however your already training hard. So, your fat level is about food control. Unless your running a marathon everyday, additional physical activity is going to make little difference. So many people make this mistake.
Secondly, over-training is really obvious when you have it, you'll feel lethargic and unable to perform. Yawning, not feeling motivated, soreness etc etc it's pretty straight-forward to recognise it.0 -
There is an app for that.
I use the ithlete app to take a daily HRV (heart rate variability) sample. It compares my morning sample to previous days and gives me an indication of how I am doing. On occasion it will recommend a light (easy) day or even a rest day. I don't always follow the recommendations, but it keeps me aware of where I stand.0 -
There is an app for that.
I use the ithlete app to take a daily HRV (heart rate variability) sample. It compares my morning sample to previous days and gives me an indication of how I am doing. On occasion it will recommend a light (easy) day or even a rest day. I don't always follow the recommendations, but it keeps me aware of where I stand.
That's a great idea! Too bad it's $10, though. I'd hate to pay $10 for an app I'd probably ignore anyway. LOL I'm bad about pushing too much. So neat to know it's there!0 -
Some possible symptoms of overtraining:
Loss of strength or endurance
Always sore
Fatigue
Boredom
Depression
Get sick much more easily
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition0 -
You over train if you can't match your nutritional needs with your workouts. To me over training is bs, if your over trained your not eating enough or getting enough protein... That's why eating back those exercise calories is important if your training hard..0
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Overtraining is pretty close to a myth. Soreness is ok, stop if there is pain. I used to squat heavy 14 times a week and was sore first week after that my body got used top it. But, make sure you reload every 4-6 weeks, take it easy for a week or two.
No. It's a very real and dangerous thing. It can permanently screw you up. There are people out there that have NEVER recovered. My bodpod guy is one of them. He used to train with Mo Farrer, he was that good. Anyway at 17, he didn't listen to himself, became ill, tried to catch up after time off then destroyed himself. He can't feel heat or cold, his hormones are whacked, he can't do sports, he is very nervy when he didn't used to be, it's scary. He did a PHD on overtraining syndrome. It's very interesting.
All athletes hover under and over the overtraining line, it's how you get fit. I've made myself sick overtraining. Sleep patterns screw up, hormones, eating, tummy issues, injuries, depression, tiredness aches and pains. A lot of athletes keep a constant log of their morning rested heart rate and mark themselves out of 10 for well being and tiredness every day in their diaries. It's no myth, it's very common, particularly in amateurs like myself who don't have a coach and follow periodization or hypertrophy programmes.
Look up Joe Friel's information on this syndrome, very useful and informative.
LOL. Ok. I work with coaches who train pro athletes, they laugh at this crap. You need to be smart and there is nothing like over training. You should look up how olympic lifters, power lifters train. People need to de-load for rubber banding effect to kick in.0 -
Overtraining is pretty close to a myth. Soreness is ok, stop if there is pain. I used to squat heavy 14 times a week and was sore first week after that my body got used top it. But, make sure you reload every 4-6 weeks, take it easy for a week or two.
No. It's a very real and dangerous thing. It can permanently screw you up. There are people out there that have NEVER recovered. My bodpod guy is one of them. He used to train with Mo Farrer, he was that good. Anyway at 17, he didn't listen to himself, became ill, tried to catch up after time off then destroyed himself. He can't feel heat or cold, his hormones are whacked, he can't do sports, he is very nervy when he didn't used to be, it's scary. He did a PHD on overtraining syndrome. It's very interesting.
All athletes hover under and over the overtraining line, it's how you get fit. I've made myself sick overtraining. Sleep patterns screw up, hormones, eating, tummy issues, injuries, depression, tiredness aches and pains. A lot of athletes keep a constant log of their morning rested heart rate and mark themselves out of 10 for well being and tiredness every day in their diaries. It's no myth, it's very common, particularly in amateurs like myself who don't have a coach and follow periodization or hypertrophy programmes.
Look up Joe Friel's information on this syndrome, very useful and informative.
LOL. Ok. I work with coaches who train pro athletes, they laugh at this crap. You need to be smart and there is nothing like over training. You should look up how olympic lifters, power lifters train. People need to de-load for rubber banding effect to kick in.
You need to be smart about what? NOT over training?
Then why does de-loading exist? Holiday?
What is this 'rubber banding', do you mean recovery? Why do we need to recover if overtraining doesn't exist then.
So everybody's symptoms are imagined, even the monitored heart rate, and we can just carry on and on without resting?
Perhaps it's more common in the endurance world.....I don't know what type of training you are all doing to not experience the misery of overtraining, yes, even with enough fuel to repair and support the workouts. It goes beyond that. During periodization, you plan or spend a set small amount of time overtrained then get out of it at just the right time. It's meticulously planned and can be abused very easily without an experienced coach. Many amateurs like myself and my training buddies fall into overtraining, they specialise in Ironman, but I only do sprint distances and it doesn't take long to get overdone. But I'm pushing speeds like 21min 5k, at age 43, really intense training, WAY up the heart rate zones.
That's my experience with overtraining, and the years of reading and talking to coaches and athletes. I can't remember anyone finding it a very amusing subject worthy of LOLs, but maybe that's a bravado thing....0
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