Have you ever caught yourself with the undeniable desire to reach that fitness goal so bad that you will do anything to get there as fast as possible? Going to the gym multiple times per day, seven days per week. Have training sessions that last hours. Pushing more weight than you know you should. If any of this is true, chances are that you might be doing more harm to your body than good. Yes, I’m talking about overtraining. That sheer determination is admirable, but within reason. Many of our Athletes here at Burbank’s Allied Pain and Wellness have experienced this.
Each training session you have puts your body under stress through repetitive loads. It is vital to allow your muscles to rest and allow them a recovery period so that you can give your all during the next workout. “You don’t improve while training, only once you have recovered from the session and your body has rebuilt itself slightly better. Every single training session you do adds stress to the body. While you might find relaxing and enjoyable, you have added stress to an already stressed out system. The only way to overcome this is a better rest strategy, not more training.”1
Overreaching versus Overtraining
Let’s go over two different concepts: overreaching and overtraining. “Overreaching is a short-term decline in performance that can be recovered from in several days. Overtraining occurs when it takes weeks or months to recover. This is an extremely rare occurrence – as long as nutrition and supplementation are adequate.”2 Overreaching is actually the first step in overtraining. Although gains in performance and build can be seen, it can potentially lead to overtraining and cause reverse effects and damage to the body if continued down this path.
- discomfort in muscles and joints
- decreased immunity
- decreased energy levels
- change in hormonal balance.
Treatment and Prevention of Overtraining
Treatment and prevention of overtraining is crucial. It is very important to listen to your body in what it is telling you. Changes can be made to correct overreaching and prevent overtraining such as: changing your diet, allowing an adequate recovery time for your muscles, staying hydrated and sleep. Speak to your doctor or Chiropractor if you have any concerns regarding your training regimen and supplementation.
Rest is probably one of the most important pieces of the puzzle when trying to prevent yourself from getting to the stage of overtraining. This will allow your muscles and body to recover and refuel to prepare you for the next workout.
Maintaining an adequate diet and staying hydrated also play a big role in prevention. Anti –inflammatory foods and supplements, such as omega-3 and turmeric, will help decrease recovery time and help prevent you from feeling sluggish.
Following the 10% rule. “This guideline states that you should increase your activity no more than 10 percent per week. This includes distance, intensity, weight lifted and time of exercise.”3 So keep those increases in activity and volume within reason during exercise.
Sports Therapy in Burbank
Chiropractor, Doctor Simian, has been working with Athletes for years. If you are looking for a doctor and training professional for sports therapy in Burbank, look no further. Growing up Doctor Simian played sports and learned about many different therapies that can help you get back into your routine quicker without losing time. One of our newest therapies that you can find is our Air Relax and if needed, we also provide Rock Tape to help you perform at your best. Chiropractors come in many shapes and sizes, as an athlete, make sure you pick one with your specifics in mind. Call our Burbank Chiropractor, Doctor Simian today to see how he can help you
- Read, Andrew. “Overtraining Can Kill You: The 3 Stages of Overtraining, Part 1.” BreakingMuscle.com . N.p., n.d. Web.
- Wilson, Jacob. “Ask The Muscle Prof: The Truth About Overtraining.”Bodybuilding.com. N.p., 27 June 2013. Web
- Quinn, Elizabeth. “Overtraining Syndrome and Athletes.”Sportsmedicine.about.com. N.p., n.d. Web.