Overtraining; what are the characteristics? After reading the article, you will understand your mistakes in pumping muscles and learn many additional nuances that will help you create a body worthy of your spirit.
Many people think that becoming a fitness trainer is relatively easy. You need to participate in a targeted and purposeful way and follow proper nutrition. But is it that simple? And why is it that one athlete succeeds in achieving high-quality mass and the other does not? After all, it happens that an athlete does full strength, but there are no results yet. In this case, you need to figure out what can slow down muscle building.
Characteristics of overtraining after training
First, many sports enthusiasts want immediate results, but this is rare. Secondly, they choose the wrong exercises for themselves or train a lot, which does not bring results. It is necessary not only to exercise correctly but also to rest appropriately.
The most common problem in athletes is overtraining. Below we will talk about what it is and when this condition occurs in the body. Of course, all athletes know Arthur Jones, who invented one of the most popular machines called the Nautilus. Arthur was also one of the first to develop high-pressure short-term training. He tried everything for himself, and the results were awe-inspiring.
Arthur Jones developed such a training system since he did not have enough time to study a long time about life situations. He dreamed, if not to increase muscle mass, then at least to maintain it in the condition it was before. But after some time, Jones realized that such training gives more results, and muscle growth was quite fast. As the saying goes, all the most significant discoveries happen by chance.
He began testing his training method with other athletes, and all started to improve in their training. Some athletes often got this overtraining, they didn’t have enough time to recover, but thanks to Jones’ intense strength training, everything started to improve.
Other sports trainers have improved hyper-training. They increasingly proved that short-term training helped to achieve massive results in the short term but, again, with high intensity. Although everyone has their opinion, many bodybuilders do not support this training system, as it does not comply with all generally accepted sports rules. In most cases, those who deny such a training system also deny the state of overtraining of the body after exhausting training.
Types and consequences of overtraining the body
The human body is overtrained when it does not have enough time to recover from training. For example, a beginner athlete begins to train intensely daily – this is 100% overtraining.
It is necessary to increase the load on the muscles gradually. After training, it is advisable to rest for one day (at least) – this is the law of correct behavior in bodybuilding. Then the body fully compensates for the loss but makes an even more significant barrier (creates more muscle fibers).
A breakdown can occur if athletes are subjected to high stress and do not allow their muscles to rest between exercises. It is compensation for loss during training due to muscle mass; the muscles decrease in size. And with proper training, tissue gain should occur – muscle building.
- Short time … During training, performed extra sets and exercises in a short time. The body is fully restored in a week.
- Long-term … At the same time, too much work does not disappear after training. In this case, you need to change your approach to training completely.
Overtraining is not just fatigue but rather a serious process that takes place in the body. It can be sympathetic and parasympathetic. In the first variant, there is a stressful state in the body (rapid heart rate, decreased muscle mass, worsening appetite, sleep disturbances, etc.). In the second scenario, the picture is much more severe.
With the parasympathetic form, the heart rate drops, the body gets tired quickly, efficiency decreases, and depression can appear. Sports doctors believe that such overtraining is very dangerous to human health. Other external factors can also exacerbate Overtraining. These are problems at work and conflicts in personal life and loss of loved ones, etc.
Negative consequences that overtraining can lead to:
- It weakens the immune system, so the athlete becomes more “open” to all infectious diseases. And all because after desperate training, the immune system begins to work very intensively but loses its necessary functions.
- A stressful situation in the body begins, leading to depression.
- Decreases muscle mass.
- There are many health issues for the athlete.
It has already been reported more than once that the athletes who do the exercises of Arthur Jones and those like him have no abnormalities in their health, and the results they get are much better.
How to get rid of overtraining your body
Everyone should understand one essential thing. You cannot do the same exercises in the gym and take the same load, as this can lead to overtraining. If the body is not stimulated to more stress, it will be depleted because it will not receive progressive actions. Also, an athlete with a monotonous burden is morally exhausted, and this is the most critical aspect of the entire human life system.
After a lot of research, we still managed to find out one thing – a lot of stress for a long time will not bring good positive results. Therefore, teaching should take place in a cycle. Usually, a year can be divided into several parts, lasting from 2 weeks to several months. Then it would help if you did different exercises at different times of the year. For example, in the first period, you can do many repetitions with light weight. Then you need to increase the speed of training gradually. In the next period, you can already work with medium weights; the last period is worth completing the exercises with large weights, but you should do a few repetitions.
Gradually increase the severity of each approach. If you have already started training, you must train with the same intensity for a whole week. And it will be possible to increase it after a week, but not more than 10%. The result will not take long. Plus, at this rate, overtraining isn’t a danger to you.
Do not forget the golden rule of athletes that muscles grow at rest that is, their recovery in the body. That’s why you should watch what exercises you do every day. If, for example, the triceps “go into action” today, and tomorrow there are various exercises on the chest, then the triceps will not rest and therefore will not increase in size. Suppose you started to engage the upper part of the body today. In that case, it is better to continue on the lower one tomorrow. And it’s best not to do it all week in a row – it’s so easy to overtrain.
Many other studies show that athletes get the maximum effect from training when they lift 90% of their mass at once during some form of strength training.
In this case, alternating between different training sessions will help to avoid overtraining. For example, one day you work at full strength, and the next day you do lighter exercises – then the muscles rest, and there is no overwork.
Before you perform in a large field for fitness people, you need to be highly calm so that no stress takes over the situation. Of course, it is advisable not to chase all the titles but to focus on the most important tournaments. So there will be less nervous tension, and the body will work with complete dedication.
How to eat right to prevent overtraining
Nutrition has the most critical effect on our well-being, and not only that, so we must take it seriously. After all, it happens when you eat something “not useful,” and immediately after that, you want to sleep, lack perspective on life, etc. In sports, everything happens in precisely the same way. Eat fries, burgers, and coke, and you won’t feel like working out soon. You can add various herbal remedies to your diet to relieve stress and get your body back on its feet. Is there a good way to reduce stress and get rid of fatigue? There is, and this remedy is called tannin. Tannin is found in large quantities in green tea, which is why it is a healthy drink. Of course, bodybuilders will not be able to drink so much tea to get a visible effect, so professional trainers or doctors prescribe drugs containing this tannin. To avoid muscle fatigue, slowly eat more carbohydrates and those with low blood sugar levels. With overtraining, glycogen is poorly restored in the blood, so it should increase the amount. Almost all fruits and vegetables are the best choices for recovery. They can improve the level of glycogen in the blood and reduce all kinds of internal damage in the body.
Do not forget various minerals and vitamins, without which the body cannot function normally. If the diet is not very varied, it is worth thinking about different food supplements, as they can strengthen the immune system and avoid overtraining.
Suppose you desperately need to play sports but want to avoid overtraining. In that case, anabolic steroids will help in this matter. But before use, you must consult a specialist.
Sleep, sleep, and again sound and sound sleep! As mentioned above, without good rest, there will be no good results. That’s why good sleep is the key to training success. Tired feels much better, and stress visits him less and less. It would help if you slept for at least 7 hours. It is also advisable to go to bed and wake up almost simultaneously.