Is it really possible to over-train? Yes indeed, over training can be just as negative to results as under training. It is a proven fact that too much can be just as detrimental to progress as too little.
You may immediately ask "well, how do giants such as Arnie get so big and train so hard? " This training business is not as simple as ABC, but famous athletes such as Arnie work under constant supervision, and most ( if not all ) take supplements, including hormone. We are not trying here to discourage good hard training, but rather just point out that there are limits and to be aware of them.
In the extreme, symptoms of OTS can include fatigue and lack of performance, abnormal hormone production and immune system depression. All this can be very detrimental to you health and well being.
So how do we avoid this? Firstly, always be aware to give your body sufficient time to recover. This time period will vary considerably depending on your condition, how hard you work out, and of course, your age. If you work out consistently, just tune in to your body reactions. Your bound to recall the time when you commenced a scheduled routine, but the body just fights it. It just wants to quit before you start. This is a good indication you could be over doing it.
There are also two major factors which play a major role in avoiding OTS, Nutrition and Sleep.
A) Nutrition: Good exercise and good nutrition go hand in hand. One tears down the body parts, the other builds them up, bigger and stronger.
My Article ' Essential Vitamins & Minerals ' on November 2013 gives a run down on the important functions of vitamins and minerals in the body. These are found in all good food such as fruit, veggies, grain, dairy, meat & fish.
Immediate post exercise you need carbohydrates, especially the complex variety. These are also found in the foods referred to above. This gets the body into rebuild mode. You will also need lots of protein, found in meat, chicken, eggs and nuts.
B) Sleep: Going without adequate sleep is another way to undo your good work. It may seem like iron man stuff to some, claiming not to need much sleep, but the facts are we do need adequate sleep for good health and fitness. Tests taken on military personnel revealed that deprivation of sleep during the night caused depression, chronic fatigue and damaged the immune system causing infections.
It can also lead to overweight simply by indulging in the wrong food at the wrong time. How much sleep is enough does vary between individuals and lifestyle, but a minimum of 8 hours is suggested and may extend to 10 hours for some individuals.
When it's all boiled down, this is really just basic stuff, but it must be adhered to if you want to get the results you work so hard for. Try to make it all fun, don't be too hard on yourself and take pride in your achievements.
Your Good Health
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