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Over Exercising Symptoms: Key Insights Into "How Much Is Too Much"?

by Todd Kuslikis on September 28, 2011

One of my good buddies, Brent Brookbush, is releasing his book on Monday entitled “Fitness or Fiction: The Truth About Diet and Exercise”- http://www.amazon.com/Fitness-Fiction-Truth-About-Exercise/dp/0615503012/ref=sr_1_1?ie=UTF8&qid=1316053064&sr=8-1. One key concept he believes every fitness enthusiasts should know about are over exercising symptoms. If you know how to watch for the symptoms of over exercising, you are better able to curb the patterns that lead to it.

Over Exercising And Why People Do It

During exercise, endorphins are released into your bloodstream. Runners call this the “runner’s high”. You feel like you can climb mountains or battle lions. You feel like a million bucks. There is huge benefit to these endorphins though it is important to notice that this elevated feeling makes you want to exercise more. You may think what’s the problem with that? Nothing, until over exercising starts to kick in. Is over exercising good for you? I’ll let Brent take it from here:

Over Exercising Symptoms

Fatigue
Headaches
Loss in appetite
Elevated morning pulse
Insomnia
Sudden inability to complete workouts

Over Exercising And The Myth That More Is Always Better

More training will likely produce better results, but you can have too much of a good thing.  For those individuals who have made the commitment and desire optimal results: more work does not always equal better results and in fact leads to over exercising.

Learn From Division 1 Athletes- Why They Don’t Over Exercise

A study comparing Division 1 college athletes in an off-season training program compared three, four, five, and six day per week programs.  The four and five day groups showed the largest improvement.  There is also evidence that suggests that we will likely recover slower as we age reducing the amount of training we are capable of.

Why is Frequency of Training Important to Avoid Over Exercising?

Research shows that the frequency of training may be more important than the volume of work in each session. A study divided previously untrained individuals into two groups. The first group performed three sets of eight exercises once a week.  The second group engaged in one set of eight exercises three days a week.  While both groups experienced strength gains, the second group had significantly larger improvements in strength.

How Much Rest Do I Need Between Weight Training Sessions?

At least one day of rest before working similar muscle groups again, but not more than three days of rest between sessions stressing similar muscle groups.  It is a generally accepted practice not to work muscles that are sore or feel tired from a previous workout.  Resistance training affects muscular, hormonal, and neuromuscular systems causing fatigue.  This requires a minimum of 48 hours for recovery with full recovery seen in 72 to 96 hours after exercise.  Factors that will influence recovery include the intensity and volume of training, training experience, and age.  You want to allow enough time to recover fully, but not allow too much time to pass resulting in a loss of the gains you made.  Two to three sessions a week for similar musculature is ideal.

 

You’ll definitely want to pick up a copy of Brent’s book ““Fitness or Fiction: The Truth About Diet and Exercise”- http://www.amazon.com/Fitness-Fiction-Truth-About-Exercise/dp/0615503012/ref=sr_1_1?ie=UTF8&qid=1316053064&sr=8-1

 

-Brent Brookbush

http://b2cfitness.com/

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