Many of us love working out. However, there are times when we don’t feel like training. And this feeling can last days, weeks and sometimes even months . When we exercise, neurons in the brain fire the muscles to move. Hormones, blood, nutrients etc are routed to the body parts for getting it to work. When you increase the load (intensity, volume and frequency) of the training, requirements increase on the muscles, brain, hormones,heart etc.
1. Normal Load: the load is ok and the recovery is quite fast.
2. Progressive Overload: The load keeps increasing week over week.
3. Over-training: The load is crazy. Either people know that they are over training or are oblivious of it.
Progressive overload and over training puts strain on
b. Bones and connective tissues
c. Brain (more neurons have to fire to recruit more muscle fibers)
d. Hormones, heart, lungs etc.
If the strain is not managed then
a. There is a decline in performance.
b. Injuries of bones or connective tissues increase.
c. Mental tiredness, irritation, sleeplessness, etc increase.
d. Hormones go out of whack and general tiredness ensues.
In short, the body starts breaking down.
Many people say that they don’t get tired even though they are doing a progressive overload. Well, then they are not training enough for growth.
Many of us have a 9 to 5 jobs and they don’t do progressive overload or over training. Still they experience decline in performance, injuries, tiredness and sleeplessness. What gives? Well, even with normal exercises, they are not recovering properly.
How do we know we are over training or doing progressive overload?
1. Check symptoms of over training as mentioned above.
2. Check your workout schedule and see the total of intensity, volume and frequency is increasing or not.
3. Check your calories intake. If you have reduced calories than your normal BMR, then you may be over training vis-à-vis your calories intake.
How do we recover?
1. Training: Insert 1-2 weeks of light training after around 3-4 weeks of hard training.
Light training is 50-60% of your max intensity with 50-60% of volume. Your training program should have deload week in it. If there are no deload week(s) in your training, you need to get a new trainer/program.
2. Nutrition: People usually maintain or reduce their calories during the days of high intensity. This usually leads to more fatigue. So increase the calories to give the body the nutrition it deserves.
a. Sleep more. Please. During sleep the body recovers.
b. Get yourself a massage or soft-tissue work. Align your bones, manage scar tissues and circulate the blood & lymph.
c. Meditate, listen to music, or do anything that relaxes your brain.
These are guidelines for the 9-5 working warriors. However, if you serious athlete or want to improve your performance, do reach out to coaches who are certified trainers, certified nutritionist and practice-what-they-preach. They should be able to take you to the next level.
Training: Exercises with a goal in mind.
Load: Intensity* Volume * Frequency
Intensity: Resistance offered to the body. Ex: Bodyweight, or weights
Volume: Total number of repetitions. Ex: 5 sets of 15 reps = 75 reps.
Frequency: Training a body part once or twice a day or once/twice/thrice a week for 1/2/3..months.
BMR: Basal Metabolic Rate
Pic Credit : dynamiccorestudio.co.uk, visionpt.com