Title : Are you working out too?
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Are you working out too?
By Jim STACK.com Carpentier
If you are one of those athletes who regularly goes to the weight room every morning, which compromises sleep and skipping breakfast, maybe it's time to make a resolution to do so. You may find that if you cut back to a more reasonable training program, health and indeed performance benefit.
Similarly, as coaches, parents and teammates urge less motivated athletes to get to the weight room a couple of times a week, can also play a key role in the recognition of the following signs of obsession with exercise.
Signs of overtraining
How to know if you are working out too? Jordan D. Metzl, MD, a sports medicine physician at the Hospital of the City of New York for Special Surgery, says. "There is a point where additional exercise stops being beneficial exercise physiologists call" overtraining syndrome " . a condition of chronic exhaustion that comes after many months, and sometimes years, regular exercise, intense "
Dr. Metzl lists other physical signs of overtraining:
"The number one warning sign.. You've stopped improving no matter how many more miles or hours or repetitions is entered, you can not get faster, stronger or better Your body has stopped to respond to exercise, and the plateau has lasted for several months. "
Ellington Darden, Ph.D., author of The Gap body fat, says: "Any more exercise than the precise amount required for optimal results is not only an effort useless, it is counterproductive... the recovery always comes before the growth. recovery and growth both require time. When you train too long or not enough rest between workouts to keep in mind, not muscle growth full recovery will occur. "
The overuse injuries
Dr. Metzl says overtraining often results in excessive use injuries-eg., stress fractures, partial tendon tears repetitive stress, which can be exacerbated when you ignore pain signals and continue to exercise. "If the body is working too, is broken," he says. "It's like any other machine maintenance and restoration. I think a deep drive for excellence and performance is huge for any athlete, that's what fuels. But if you do not listen to your body and knows his limitations, never know when to back off. And then again, I guess that's limping home? "
Metzl says that when athletes can not perform because of an injury, then finally They seek treatment. "Usually, the physical manifestations of overtraining end finally leaving aside the complete athlete, at which he or she is forced to confront the head with the condition."
Added body fat
Another result of the mistaken notion that if some exercise is good, more is even better: body fat unnecessary. Pay attention to the words of Michele Olson, professor of exercise physiology at Auburn University. "You are also stressing your body if you're squashing around or a run day after day That causes an increase in the hormone cortisol, that studies have linked to belly fat. the rise in cortisol prevents testosterone, which helps build muscle tissue, do your job, so it suffers definition ".
get less Fit workouts excess
According to certificate Holly Parker personal trainer, professor in the Department of psychology at Harvard University, "the benefits you want to work out to get leaner, stronger, healthier-reverse when no breaks are taken. to begin with, the muscles are not designed to kill 24/7. exercise creates small tears in muscle fibers, and when given the opportunity to heal, the fibers accumulate. But no recovery will not see the changes in tone or strength. "
weakened immune system
Without enough sleep / rest and balanced nutrition for recovery, performing high intensity training, several days a week compromises the immune system, leading to physical ailments such as colds and flu, chronic joint and muscle inflammation and emotional problems such as depression and anxiety. Researchers at Columbia University say that "The development is one of the best things you can do for your overall health, but too much of a good thing can actually be bad... Exercising too much can cause depression, anxiety and weakened immune system, making it more susceptible to the disease. "the study of 2013 from Columbia University recommends the development of a minimum of 2.5 hours per week and a maximum of 7.5 hours per week.
Concern about the physique of a
Measuring your body against the model builders on magazine covers can create expectations impossible and eventually affect their health.
guilt a workout lack
Make exercise a priority number 1 every day may be counterproductive to the point where sleep and recovery nutrition stimulation is sacrificed. For compulsive athletes inadvertently missing a daily workout due to unforeseen circumstances may cause anxiety and guilt, promoting erroneous notions that your muscles stop growing, or you will get fat because he lost training, or will back in sports and lose strength. Quite the opposite is true.
make too many workouts becomes physically and mentally draining
Instead of looking forward to or be motivated to exercise, Dr. Metzl says that "in most cases, the addict no longer enjoys exercise exercise. they tend to treat each workout as your worst day at work, and if they compete, they fear their careers. These athletes are not just nervous :. are exhausted and seek that "
ways to make healthier exercise
Change Split routines for 2 or 3 full body workouts per week
Keep a division routine training program-eg., arms / legs Mondays and Thursdays, back / chest Tuesdays and Fridays, Wednesdays and Saturdays, shoulders can get repetitive and exhausting, besides overworking joints and muscle groups. Periodically change two or three full body workouts on nonconsecutive days for a few weeks longer recovery between workouts and a refreshing change.
Keep days of high intensity training with Days Low Intensity
Avoid overtraining doing a workout weight training high intensity followed by next day by an "active recovery" low intensity workout, for example, a walk or bike along briskly.
vary their daily routine exercises with fun activities
The practice of sports movements got better every day, like practicing the piano several hours a day perfecting their musical skills. In the weight room, however, fewer workouts can be more productive physically and mentally. Follow the advice of Dr. Metzl.?. "Making its core, however, often sport specific training for a week you need in order to achieve their competitive objective On the other days Think Change it up them as training days vacation, but instead of out there, do something for fun. "instead of always going to the gym, it is suggested to take a yoga class to improve strength and flexibility, or doing Pilates for core strength, or go swimming or cycling, or take a brisk walk, or play ultimate Frisbee.
Try Locations alternate training stay motivated
Instead of going to the weight room or health club near every day, try workouts outdoors a couple of times a week, especially in the beautiful sunny day-to invigorating change scenario. You not only get health-promoting vitamin D from a workout of body weight on the beach or park, also will avoid the monotony of exercise on the same day after day around.
If you should train daily, make shorter, more intense workouts
If you feel the need to squeeze in daily workouts, instead of always lengths of 45 or 60 minute workouts that include multiple sets for each muscle group, do shorter and more intense workouts of 15 to 30 minutes. Spend less time to rest between sets or supersets. Or, try a full body exercise at home 10 or 15 minutes in body weight comprising planks, push-ups, squats and lunges wall. Reduce training time means you have more time to sleep and eat breakfast every morning.
References:
- Metzl, Jordan D., MD. The Cure exercise. (2013, Rodale). p. 164, 165.
- Darden, Ellington, PhD. Advancing body fat. (2014, Rodale). Pp. 92, 93.
- Metzl, Jordan D., MD. Book sportsman home remedies. (2012, Rodale). pp. XVIII, XXIII.
- Self Magazine. October 17, 2013. "How much is too out of work?" By Natalie Gingerich MacKenzie.
- Publication of Columbia University Teachers College Media Research Center. "Study Pinpoints Just how much exercise is good for mental health." November 4, 2012 edition.
Source: http://www.stack.com/a/are-you-working-out-too-much?
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