With progressive overload in training comes physiological adaptations in the body: Cardio training results in increased blood flow (cardiac output); weight training produces an increase in strength and in the size of the muscle (hypertrophy). Flexibility training creates suppleness in the muscle fiber allowing it to stretch further than its normal length. To optimally achieve these gains, you need to follow the guidelines set by the F.I.T.T. principle.
One day of rest from the physical demands of exercise is necessary to help the body repair and recover. Ignoring this will lead to what is termed as overtraining syndrome and the gains accrued from the F.I.T.T. principle will be lost.
Some Warning Signs Of Overtraining:
- Unexplainable drop in performance
- Insomnia/Sleep issues
- Chronic fatigue and muscle pains
- Elevated heart rate (>80 bpm at rest)
- Burnt out feeling
- Anxiety, confusion and lack of focus.
- Overall heaviness, tiredness and lack of motivation.
Steps To Mitigate/Reverse The Situation:
- Track your training and energy levels using a training log.
- Back off from training when you perceive the above warning signs
- Use meditation to de-stress and avoid burn out. Avoid perfectionism.
- Pay attention to nutrition. Consult a qualified professional.
- Increase the amount and quality of sleep got each night – ideally seven to nine hours.
- Plot out a logical step-by-step increase in the training routine after a second evaluation.
An important thing to remember: The recovery process is just as important as the training itself.
Senior Faculty, Exercise Science.