Overtraining in the process of fitness and bodybuilding is by no means a rare phenomenon. It is easy to guess that it carries a negative meaning and reflects a state that should be avoided under any circumstances. We will try to understand what is the root cause of this condition, what are the signs or symptoms of overtraining, and also try to understand how to carry out prevention in order to avoid the onset or development of this condition.
As you already know, the growth of results does not occur during training, but after it. Recovery rest between workouts is essential for your progress. If there is an imbalance between training volume and recovery time, then a person in his training comes to a state of stagnation, when the growth of sports performance stops, followed by their decline. If the process of superimposing each next workout on the previous fatigue does not stop, the body enters a critical state - overtraining.
ADVICE. In order to understand how to build a recovery period from workout to workout, we recommend that you study the article "". In it, we described in detail the phases of recovery and on the graphs we gave examples of positive, neutral and negative dynamics in the course of the processes of growth, retention and decline in sports results.
What is overtraining
Overtraining is a condition that occurs with such a volume and such a frequency of training that exceed the regenerative capacity of the body. Here, in this paragraph, we will explain from the point of view of overtraining why you need to rest between workouts.
Why does this phenomenon occur at all? This phenomenon most often occurs in beginners who expose their body to too much stress, as well as in those who train either too often, or too hard, or both. The most common misconception that leads to a state of overtraining is that the more often you train, the faster the result will be achieved. Of course, you understand that this opinion is erroneous. Now let's get to the heart of the process.
Mild overtraining will require you to take a few days off from training. If you continue to work out in the gym, this will only aggravate your condition. Fatigue will only accumulate, and overwork will progress. In this case, to recover, you will need a rest between workouts of several weeks or even several months, depending on the state in which you have driven yourself.
Of course, such a “rollback” in training will throw you and your results far back and you will have to start all over again. In such a situation, having the relevant information, you need to weigh everything and not drive yourself in the neck. The process of superimposing one fatigue on another after each workout is as follows.
After the first workout, recovery begins. If you give this process not enough time, then by the time the next workout starts, you will come up not recovered enough. This is a typical situation where you have not even recovered to the initial level, not to mention building muscle. You are conducting the next workout, and the starting point “down”, towards the aggravation of the condition, will no longer be the “0” mark on the conditional recovery scale, but the “-1” mark. That is, you have already begun to move towards reducing the effectiveness and efficiency of your training. You begin to enter a state of stagnation. In such a situation, the rest time between workouts must be urgently increased.
Development of overtraining
As a rule, three sequential processes lead to the state of overtraining:
1) Overwork. This is an extreme degree of fatigue, which manifests itself through signs of general fatigue and lethargy, however, it is not limited to them. If we assume that fatigue is a normal physiological response to physical activity, then overwork is a serious complication that easily flows into various disorders of the organs and systems of the body. In this case, the recovery between workouts was already disrupted earlier, which led to the aggravation of the work of the organs and systems of the human body.
2) Overvoltage. Pathological disorder, which is a consequence of excessive loads, both physically and emotionally. Often occurs both in a single organ, and in several at once. Initially, it does not imply the occurrence of complications, and does not affect physical activity. But to prevent its further development, it is necessary to at least temporarily stop training and conduct drug therapy. Otherwise, initially reversible disorders flow into diseases of certain organs.
3) Overtraining. In this state, the central nervous system is in overdrive. This disorder is a disease and is called a neurosis. A person is easily irritated, easily offended, sleep and appetite disturbances occur, the desire to train disappears. Violated coordination of movements, heart rate, increased pressure, deteriorating work of the respiratory system. Reduced hormone secretion slows tissue growth.
Overtraining occurs due to factors such as disruption of the daily routine, various diseases, fatigue at work, malnutrition, and more. Most often, this condition develops in competitive athletes, for whom constant high loads are the norm. In such a situation, it can be stated that the restorative rest between workouts was either absent or proceeded with significant violations.
What are the symptoms of overtraining? As a rule, they appear as follows. There is no progress in training, a person feels a breakdown, gets tired quickly, becomes depressed, easily irritated, loses appetite and, as a result, his immunity is weakened. Now you already fully understand why you need rest between workouts and what the violation of the recovery period leads to.
Prevention of overtraining
How to carry out prevention? In order not to drive yourself into a state in which overtraining will have to be treated, it is necessary to prevent its development. Prevention according to application methods is similar to treatment and consists in proper nutrition, moderate training process and quality sleep.
How to avoid overtraining? The approach to treating this condition is to increase the recovery period, that is, the rest between workouts should be longer. It is necessary to increase the interval between workouts, reduce their volume, increase sleep time, review your diet, and it is advisable to periodically undergo a massage procedure. If you notice progress again when you return to training, you can consider that the process of treating overtraining has been successfully completed.
Conclusion
So, let's recap what we've learned so far. First, the most common cause of overtraining is overtraining. For information on how to correctly select the frequency of training, read the article "". Secondly, remember that overtraining does not occur suddenly, but develops through the accumulation of fatigue. Monitor your physical condition and take action as needed. Finally, thirdly, if the situation has reached a critical stage, it is mainly worth paying attention to the duration of sleep, the quality of nutrition and the frequency of training. As soon as you feel that the body is eager to fight again, do not deny it this pleasure and start training with renewed vigor.