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Optimal
Training Vs. Overtraining: They're Different |
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By Eric Sternlicht, PhD.,Team Simply Fit
www.simplyfit.com |
As a society, we are results oriented, demand rapid improvement and are impatient when
nothing seems to be happening. As a result, we are less likely to give the recovery period
between workouts its due. Since exercise is a stress, however, it is important to realize
that the adaptations don't happen during exercise, but during the recovery period, when the
body has a chance to cope with the changes. We know that we are sore and tired, but our
need for rest may be interpreted as a sign of weakness or backsliding. So rather than take
the time off and let our bodies adapt, we all too often push ourselves through another
workout in the mistaken belief that we're doing our bodies a favor.
What we are really doing, however, is making the problem worse. Rather than getting the
benefits of training, we are courting the dangers of overtraining. Overtraining is
measured as a drop in physical performance associated with lethargy, decreased motivation
and generalized fatigue. It is an indication that the training stress is in excess of the
body's ability to adapt and recover.
Scientists have numerous ways to measure the amount of stress exercise places on the body.
Some invasive methods include measures of blood and urine. Non-invasive methods include
monitoring body weight changes, motivation, decreases in performance, as well as other
parameters. One of the most highly effective and accurate methods which you can use to
monitor your own level of training stress and effectiveness of your overall nutritional
and recovery program to avoid overtraining is to measure your morning resting heart rate.
Start by taking your morning pulse first thing upon waking for seven to ten days. At the
end, average the figures to get your average resting pulse. An elevation of as little as
10 percent indicates training stress. A 20 percent increase, particularly lasting more
than two days, is indicative of overtraining. Whenever your morning resting pulse is
elevated by more than 10 percent, you must reduce your training overload and pay
particular attention to your nutritional needs and rest.
If you don't, instead of making you stronger, the physical activity will compromise your
immune system. Rushing the recovery process leaves you more vulnerable to low-level
infections, aches and pains, and elevates the risk of joint and muscle injuries, due to
constant fatigue. Training through both fatigue and/or injuries can even lead to
compensation injuries.
These overtraining-related injuries are the most common form of injury in both
recreational and elite athletes. Recovery is the key to their prevention. To recover
properly, you have to give the muscles sufficient time to recover, restore the depleted
nutrients and supply the body with adequate additional nutrients for growth and
adaptation. Once you have done that, your body is ready for the next workout and the next
round of adaptations.
Overtraining, then, ultimately undermines the workout's effectiveness. In lay terms,
exercise tears your body apart so that it can get stronger. For this to happen, the body
needs some time to respond. It is during this recovery period, not during the workout
itself, that the positive adaptations associated with exercise, such as improved
cardiovascular fitness, muscle strength and/or size, and increased flexibility take place.
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Dr. Eric Sternlicht is the founder and President of Simply Fit (nutritional & exercise
consulting), and also the Cycling Team President. He has won the Masters State Time
Trial and placed second at Master's Nationals. He received a doctoral degree from the UCLA
Department of Kinesiology, with a specialty in exercise physiology. Currently he holds an
assistant professor position in the Department of Kinesiology at Occidental College. He is
a regular contributor to magazines such as Men's Fitness, Prime Fitness & Health, Ironman, and Muscle and Fitness. You can learn more about Simply Fit and the cycling team
at www.simplyfit.com |
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