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Overtraining Can Lead to Negative Results in the Gym: Sometimes Less is More
December 23, 09
Decreasing exercise intensity and duration may actually improve performance in the gym and in sport. Overtraining occurs when someone trains beyond the body’s ability to recover. Training hard actually causes micro-trauma to your muscles; proper rest and recovery will lead to strength gains and physical results.
The vision and purpose of this article is to bring awareness to the topic of overtraining, diagnosis of the condition, and emphasizing its significance among athletes. Critical reflection is required to evaluate the effectiveness and performance enhancement value of commonly accepted workout regimens. Furthermore, the goal of this article is to educate the reader on warning signs of overtraining and the importance of properly creating a well thought out plan of attack in the gym. Let us now begin to uncover and understand the development process involved in elite sports performance.
Overtraining is too common in “Any-Gym-USA”, among elite athletes and the Average-Joe just trying to get in shape. Strategy is key when implementing a fitness program. No pain no gain is a huge misconception. When the check engine light comes on, you are lacking sleep, stressed out and just got off work it may be a good idea to skip today’s workout. Your body needs its energy to recover, repair and grow in order to see results. True, exercise is work and you need to push the limits to see results, however, it should not be completely painful.
Common Warning Signs of Overtraining:
Lack of energy, tired, washed out feeling
Prolonged fatigue
Soreness, aches, pain
Lowered immune system
Decrease in performance, strength, intensity
Headaches
Insomnia
Depression
Changes in mental state
Mood disturbances – Irritability, anger
Increase or abnormal heart rate
Compulsive exercise
These symptoms raise red flags, which indicates that you are subject to overtraining. Adequate rest is the first step towards treatment and avoiding adverse consequences, followed by complete nutrition, appropriate supplementation, and stress reduction. Abandon all high-intensity training. The only exercise that may be appropriate depending on the situation would be light, rhythmical exercise movements. A few tricks that may get you back on track include, but are not limited to massage, yoga, Tai Chi, acupuncture, acupressure, ice, hot tub, sauna, steam room and cold plunge. A complete wellness program should include modalities that aid in recovery and relaxation.
If you have reached a plateau in the gym and are prone to overtraining, seek the advice of a qualified fitness professional. Remember to check references, testimonials, and credentials. A program design and the fitness assessment should include a review of medical history, posture analysis, body fat composition, blood pressure, fitness goals, lifestyle choices, nutrition, cardio recommendations and a resistance-training plan. There is no generic blueprint for a workout program. Each individual should have a customized regimen tailored to his or her needs and goals.
The “Healthy Elite Athlete” will acquire the necessary skills to train in a safe manner with effectiveness and efficiency; thereby, maximizing results in the gym and enhancing sport performance on the field. The best treatment for overtraining is prevention. It is important to establish realistic short-term and long-term goals, and track your progress to assess how you feel. Be subjective. Are you seeing results? If you are putting in the time and discipline you should see results period.
Jerod Hoffman
BS Exercise Physiology American Council on Exercise, CPT Kettlebell Concepts Certified Instructor Mad Dogg Spinning Certified Regional Director Personal Training & Boot Camps - Spa Fitness Centers CEO: TheFitnessRevelation.com Lebert Fitness Team Member & Conference Presenter FORD Model Camelbak Fit & Print Model
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Discussion
Jerod, this is a phenomenal article!!! Great job… most people think that the MORE they train day in and day out they will get bigger and better. A lot of times it has the exact opposite effect… thank you for posting this! Melissa
So true Jerod. I have been guilty of this myself… I train less now than in the past with better results! Keep up the great work…
Thank you Melissa!
This is a topic that I feel needs to be addressed. As a Fitness Director for three large health clubs I spend a lot of time in the gym. The biggest mistake I see is the same guys on the bench press everyday. How much can you bench bro? Sounds familiar right? It’s painful to watch. Hopefully, this article sheds light on the topic of overtraining.
In health,
Jerod Hoffman
Marc Lebert of Lebert Fitness!
Hello my friend. Thank you for the comment. You and I both know as a Fitness Professional this is an easy trap to get caught in. Overtraining is prevalent among personal trainers and group exercise instructors. The most common scenario is a trainer who demonstrates and works out with his or her clients all day, in addition, to their own workout and fitness goals. I have experienced this cycle and take a conscious effort each day in the gym to not overtrain. Quality over quantity!
In health,
Jerod Hoffman
Hello My Jerod
that’s right. I have to bring myself more into work out.
your work out in LA together was great! I bought kettle bell in Japan.
thanks!
Jerod,
) fitness and health goals are possible without having to over train and rush them.
Great article. It’s very true. I had an old friend who was about 60lbs over weight and she decided one New Year that she wanted to lose the weight. She started out good enough…just walking 30 minute in the evening and watching what she was eating, but then she started to do 45 minute workout DVD’s at 6am and gym with an hour of cardio and 30 minutes of weights in the evening. This was every day other then Sundays. Before I knew it…she was complaining to me how she felt so exhausted, irritable, even at times physically ill. I tried to explain to her she was over working her body (and this was before I was even a trainer) but she didn’t listen. Need less to say she lost 66lbs in 6 months. Which is great she lost the weight…but to lose 66lbs in only 6 months is pretty fast…not to mention she was sick almost the entire time. Then she also had some other health issues come up after that can’t be necessary contributed to her over training…but I have a feeling that it’s half or if not what completely caused the health issues. So this is very true…and people should know it and be aware of it. Many great things take time, and with the right training, the right rest, the right eating habits, and the right trainer ( HeHe
Yumiko,
Thank you for the comment! I’m glad you enjoyed our workout in LA. Thanks again for introducing me to Gunner Peterson! I’m looking forward to shooting our Fitness Video and other business en devours we have discussed. I’ll have to make my way to japan soon!
In health,
Jerod Hoffman
Rachel,
Thank you for the comment and sharing your friends weight loss story. Sounds like an interesting situation. So, many people do begin their weight loss journey the wrong way. Often people will starve themselves and overtrain in the gym. You need to eat to lose weight! This is why trainer’s such as yourself change people’s lives. People need to know to achieve healthy weight loss it is all about making the proper changes to promote a healthy lifestyle.
On a side note, if you do decide to make the move from Monterrey to Santa Cruz, I am always looking for amazing personal trainers, such as yourself, to join our elite personal training staff at Spa Fitness Center’s!
In health,
Jerod Hoffman