When more isn’t always better.
If you have ever performed , CrossFit, weightlifting, or been an avid runner before, and done so consistently, you may have experienced at one point or another. While is something you want to stay away from, those of us who want to improve will likely encounter this no matter how hard we try. However, there are signs that can shed light on when may be starting and strategies to not only make it go away but also to be proactive on .
There are many beginners who often confuse onset is relatively common but not everyone gets it nor is it an indication your was productive. with . This is certainly understandable as knowing how much one can handle or what your body can tolerate is more of an unknown. Delayed https://journals.lww.com/nsca-scj/fulltext/2013/10000/is_postexercise_muscle_soreness_a_valid_indicator.2.aspx
What Is The Definition Of ?
occurs when a person’s ability to recover from strenuous is exceeded. is defined as the point at which a person’s performance in their efforts decreases. They are at a load or volume that exceeds their recovery capacity.
How Does It Happen?
can occur for a variety of reasons including; too much volume, too high of a frequency, not enough rest, or sleep deprivation. Individuals that have overtrained usually either stop making progress or even possibly lose strength, , or cardiovascular endurance. is often also described as burnout.
What Types Of Are There?
There are various types of , as well as actions that cause . For starters, a monotonous program involving repeated repetition of the same movements can lead to performance plateaus. The second type of is chronic overwork caused by using an excessively high for an extended period of time. You could also be at an excessively high session or weekly volume and not recovering sufficiently before your next session.
What Are Some Of The Things That Happen To Performance
- Early-onset of , can happen quickly or you may even feel fatigued even before your training session begins.
- Decreased aerobic capacity
- Poor – your lifts or repetitions are lower than your previous
- Inability to complete an entire
- It takes longer to recover from your workouts
Signs Or It Is Happening
- You have consistent aches and pains that do not seem to go away
- Persistent or that continues even after getting adequate rest, usually 48 – 72 hours
- An increase of or occurring
- Poor Sleep – this is usually because your body is trying to recover and working overtime
- You’re more irritable than normal
- You just feel burnt out and need a break
It is critical to understand the distinction between and over-reaching. Over-reaching is a deliberate increase in , or volume, and a way to push yourself beyond what you normally do, but you follow that up with additional rest and/or recovery to compensate for pushing significantly higher for a short period of time. Overwhelming is typically resolved in a matter of days.
What To Do When It Happens
If you normally perform during deloads or breaks, try passive recovery. This really just means not doing anything, except maybe walking. The most effective way to treat the effects of is to allow the body enough time to recover and there are several ways to do this.
- Take a complete break from to allow time for recovery.
- Reducing your volume, , or frequency of .
- You can split your program up in a way where different groups of muscles are worked on different days or some have high intensities one week and lower intensities another week.
- Do something different. If you normally strength train try Yoga on your week off.
- Increase how long you sleep.
- Get a massage
- Try using a Sauna
- Increase your caloric intake so your body has more to recover with
How About Supplements?
Let me be clear, supplements can assist or help but it is certainly less important than the items listed above. Supplements don’t build great physiques, dedication to a program and sound nutrition do. With that said, supplements can aid in recovery, and the right ones can help.
There are definitely safe and scientifically proven products that deliver benefits like increased strength, endurance and growth, reduced , fat loss, and more but do your research and make sure you are also buying from a reputable company.
You can either be proactive or reactive when it comes to . I prefer to be proactive and regularly schedule in deloads and breaks in my routine. This does not mean that can always be prevented so knowing what you can do is important.
If you prefer to have programs created for you, use someone with years of experience, juggling multiple responsibilities, and with a specific time frame in mind. Then Renegade can help.
I want to help you reach your goals and stay healthy at the same time.
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