The cardiovascular and muscular systems do not grow during exercise; they grow during rest and recovery. These systems develop by compensating for greater levels of stress, applied after subsequent workouts. If rest is not sufficient, the recuperation and regeneration process does not occur, which often results in overtraining.
Overtraining is an unfortunate, but common mistake. It’s defined as the point at which rest is no longer adequate to allow for proper recovery. The result is a decline in performance and strength that also affects our emotional and behavioral condition. Although damaging, the effects of overtraining are reversible with adequate rest and proper nutrition.
Symptoms of Overtraining
• Chronic fatigue
• Susceptibility to injury
• Increased soreness
• Elevated Resting Heart Rate
• Poor sleep
• Propensity to get sick
• Lack of desire to workout
• Mood swings and depression
Prevention of Overtraining
• Alternate hard and easy days.
• Maintain a healthy diet.
• Stretch and warm up.
• Allow for adequate rest in between workouts.
• Sleep at least 7 to 8 hours per night.
• Slowly increase the intensity of workouts and do not train to failure (training to failure is the point at which the first repetition fails due to inadequate muscle strength, a major cause of overtraining.)
• Vary the training routine, duration and frequency.