Over training
© Soumy Ana
Similarly, an instructor should limit his or her workouts to twenty hours a week, with a maximum of three hours of teaching per day.
Sports coaches and fitness experts know that over training seriously compromises safe and effective exercise. It can reduce performance and increase the risk of injury, without talking about a feeling of strong irritability and nervousness.
The signs of over training are:
An elevated resting heart rate
Persistent muscle soreness
Chronic fatigue
A decline in performance
Excessive thirst
Unexplained weight loss and loss of appetite
Irritability, depression
Subject to colds and infections
Sleep pattern changes
Lack of menstruation
If you feel exhausted and your muscles ache, if you have lost appetite or sleep badly, then it is probably early signs of over training. What to do? Stay in bed for the day!
Over training is dangerous for you because when you use exercise or lift weight, you create small tears in your muscles that need mending. Rest is the only way you can repair your muscles so they can grow bigger and/or stronger. Over training creates too much stress on your muscles because they are over used so they cannot heal properly. Besides, you are breaking down the muscle tissues of your body, increasing soreness.
Lack of sleep and no rest for your muscles can lead to a loss in muscle mass instead of an increase. So you are doing the exact opposite of what you are looking for.
An over used muscle does not react as rapidly as an healthy muscle so that your workouts might appear lame and any effort might be depressing. Not only that, but a serious deficiency can make your whole immune system vulnerable and weak. You might get more subject to colds, illnesses and you might even have hard time concentrating on what you are doing.
You might lose the coordination in your movements, which might prove dangerous while performing certain sports like step aerobics which, after all, testes your balance and coordination.
To prevent over training, you should make sure you reduce periods of stress in your life.
Eat a well balanced diet and enjoy yourself.
Do not feel like you have to workout everyday. On the contrary, workout every other day or alternate between hard workouts and easy workouts, or do step aerobics one day and muscle conditioning another day. Do not train the same muscles the same day; one day stresses on the lower body and the next day on the upper body.
Go To Page: 1 2
