5 Ways to Prevent Overtraining

Overtraining in the GYM

As you all know from reading my previous posts, I am a gym rat. I typically train four to five days per week on a 2/3 split. This basically means I work out two days in a row and take one day off followed by three consecutive training days. Well, let me tell you that over the years this can get to be a GRIND. But, through experience, and by knowing my body, I have come to understand the signs of overtraining and how to best avoid it.

So, what is overtraining? Overtraining occurs when the frequency and intensity of training exceeds the body’s ability to rest and recover. What are some of the symptoms? Well for me, I immediately notice a dramatic drop in my energy and a loss of motivation, and I experience unusual fatigue throughout the day. I also get moody with a quick temper.

The total time spent training and exercise intensity (measured by heart rate) are often associated with overtraining, reduced recovery also plays a major role — even the best training schedule can impair the body when you do not all for a proper recovery. A simple definition of successful exercise is an equation that I found is this :

Training = Workout + Recovery

Here are the 5 ways that I used to keep from OVERTRAINING…

1. REST is Key – Time out of the gym is just as important, if not more, as time in the gym. Especially since I’ve grown older, when I start feeling sluggish and my performance decreases, I will not hesitate to take 2 days off. Once I feel rejuvenated, I quickly return to my normal 2/3 split. In addition to taking time off from the gym, getting the proper amount of “SLEEP” each night can help you to recover faster and repair muscle tissue. I usually aim for 6 to 8 hours per night.
2. CARBO LOAD – As we all know, carbohydrates are needed for muscle recovery and ENERGY. I always make sure my pre-workout snacks are high in carbohydrates. I try to include foods like fruits, rice, bananas, even whole grain cereals with milk. When absent, your body will start to consume your hard-earned MUSCLE as energy.
3. 1 HOUR RULE – After my Cardio Session (calorie burn 20 mins) to prepare my muscle for the upcoming intense workout. I make sure to limit my time lifting to approximately 1 hour. Researching and personal experience, I have learned that TESTOSTERONE levels begin to dip after about an hour of intense exercise. In men, testosterone is responsible for muscle growth and maintenance. Those two- and three-hour marathon workouts are not only counterproductive but are also a sure way to increase chances of overtraining.
4. PUSH/PULL RULE – What do I mean? As I have discussed in a previous post, I try to train 4 or 5 days per week with a 2/3 split. So, let’s say I train my Chest on Monday (Push Movement). On Tuesday I would do a (PULL movement) (BACK) which would give my chest and extra day of rest. My off day would be on Wednesday. Thursday would be another (Push Movement) (Shoulders)…etc .
5. LISTEN – To your BODY. My goal is to never cheat myself in the gym. But, I also know to listen to my body. If it is telling me I need a LOWER intense workout session, I do it. Altering the intensity of your workout can help prevent overtraining by allowing your body to recover and heal during less intense periods. When I feel I need a Lower intense workout day, I look no further than “CABLE” machines as the perfect alternative to free/compound movements. Plus, by introducing different movements you keep workouts FRESH and shocking your muscles which will lead to GAINS. Overused muscles and joints can cause constant aches or joint pain. If you have pain that does not subside in a couple of weeks you should consider that a notable injury.

Through research, I also discovered that overtraining could also cause muscle atrophy and decrease immune system functioning. If you find yourself getting sicker easier than usual, take a minute for a check. Look at your workout schedule. Have you taken it to the extreme? Then you need to throttle the intensity and/or frequency of your workouts. If you feel some of the symptoms described, it might be a good to take some time off. Take a walk, cookout, go for a drive, kick back in a hammock but just REST.

You can learn from the lessons I have learned over the many years of training I have done. Rest is as important as the training itself. Trust me when I tell you that. You have heard that “wisdom comes with age”. The things I have learned, I learned from my own research as well as from coaches that I have had and respected. I am passing that wisdom on to you.

If you have younger people who are trying to setup a training schedule, please pass this on to them. I truly believe that the kids of today over-train. I look at them and I see them training hard through school breaks, right after the school bell rings for the day until late in the evening. This is not productive or healthy. When I say EVERYONE NEEDS DOWN TIME, I mean EVERYONE. Teenagers included.

One of the times I feel the most rejuvenated is when I take vacation. Don’t get me wrong, I still try to find ways to get some exercise in whether it is a cardio walking session or some time in the pool. When I am on vacation, I make sure to remember why I am on vacation. It is to REST, RELAX, RECOVER both mentally and physically.  For me, that is sometimes the hardest thing for me. Training is ingrained in me, but recognizing my need to pull back is becoming easier.

Let me know what you do when you feel your body telling that you need a break. We never stop learning when we take the time to share with each other. I would love to hear some of your thoughts as well. Leave me a comment.

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