How do you know if you push too hard during training?
Overeating is a real phenomenon. This is you can train so much that you would rather break it down rather than build it up. But most people never get close to "real" overtraining, which is accentuated by (stressed?) Physical interruptions that are hard to ignore. This is not a pain in the muscles or a bad day in the gym.
Here are 7 common symptoms of overtraining, including:
- Increased resting heart rate and blood pressure
- Insomnia-like symptoms and sleep disorders
- Gastric disorders
- Consistent low energy and bad mood
- Changes in personality and mood
- Decreased self-esteem and motivation
- Feelings of sadness and apathy
In other words, according to research from the University of Memphis, you have symptoms that mimic depression and chronic fatigue. In severe cases of overweight, your immune system shuts down and you may have a number of problems, including upper respiratory tract infections and slow healing, Athletic Training Magazine. You can read more about overtraining here.
Confused when trying to figure out the right workout balance? Let our coaches help you.
While this article provides an overview of training setups, it does not cover how to set the boundary between intensity and insanity. So if you're worried about pushing too hard, Mike Robertson has the answer. Mike (one of the strongest trainers in the US) explores different ways to evaluate the intensity of training.
They can be divided into several options:
Option 1: A technique of self-analysis known as RPR / RPE or "perceived recovery rate" and "perceived exertion rate". The RPR scale shows how you feel when you work out – how well you slept, how tired / painful you are. , etc.
RPE assesses how difficult / how difficult things are after starting training. And as you can see in Mike's post, he appreciates it by regularly asking his clients how all movements feel throughout the workout. Here is an example:
- RPE is 10 – Maximum effort / increase in restriction. It's either one heck of a mill or they get caught in the elevator.
- RPE 9 – Heavy lifting but one representative remained in the tank.
- RPE 8 – Heavy lift, but two repetitions remain.
- RPE 7 – Moderate weight, number of repetitions in tank
Option 2: But let's say you don't trust yourself to make subjective measurements. You want data. Well, there are some tests that you can use and give some figures for your physical fitness.
For example, the vertical leap is a fairly accurate prediction of fatigue (see study here). If you have one of these jumping sticks in your gym (you know those things), you can use it as a self-assessment tool. Jump before training / after warming up. If you are above or above the normal total, you are likely ready to go.
If you have several inches below, you are tired more than you think and might want to measure the session back – or make it an active recovery day.
Option 3: If you don't like jumping but still want data, no problem. A less obvious way to check your readiness is a simple hand-held dynamometer, a tool that measures your hand strength. Studies show that hand strength is a reliable indicator of strength on a given day (example here).
And if you squeeze and squeeze, but several points lower than normal, you're tired more than you know.
How do you make the most of it?
When you arrive at the gym and start doing your "work outfits" (not warm-ups), stop and evaluate how you feel. The weight of the bar may be similar to previous workouts, but how you feel is likely to be different. And it is your body that is trying to give you useful information to get the most out of your session.
If your weight remains on a more precise plan, if you are "heavier" than you are, and you are exhausted, you can still do a great workout without having to grind yourself unnecessarily. As you exercise, it is a sacred grail of control.
Press harder when your body says you can, and make yourself lighter if you know how you feel a little overworked. This is an approach that tends to keep you in the gym consistently for the betterment and improvement.
The post Are you over-trained? (Here's how to say it) first appeared on Born Fitness.
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