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OVER TRAINING

SIGNS OF OVERTRAINING

Performance symptoms:

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    Race times and performances are getting progressively worse

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    Previously difficult workouts are now impossible; easy session are now taxing - Elevated sense of effort for the same work load

Behavioral symptoms:

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    Insomnia

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    A decrease in appetite

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    A decreased sex drive

Physiological symptoms:

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    An increased resting and training heart rate - 8 or more beats per minute higher than normal

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    Increases in exercise lactate

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    Muscles seem to be weak and feel tender

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    Weight loss

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    Increased systolic blood pressure

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    Respiratory infections and allergic reactions increase in frequency

Psychometric symptoms:

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    Increases in tension, depression, anger, fatigue and confusion  

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    Increase in state and trait anxiety

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    Decrease in self confidence

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    Decrease in vigor

 

        THE REST TEST

So, you get home feeling tired and wonder if your planned session will do more harm than good. Is it time for a day off? The rest test could give you the answer.

Find a quiet place to sit or lie down, and let your mind wander. Breathe slowly and count down from 100 with each breath out. If you don't fall asleep or doze for less than 10 minutes get your kit on and go training. But if you doze for more than 10 minutes, replace your planned session with the more important training option: rest.

 

PREVENTING OVERTRAINING

 

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   Never combine an increase in training with a rise in occupational or emotional stress.

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   When you upgrade your quantity or intensity of training, you should also increase your calorific intake and get more rest.

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Always follow three weeks of hard training with at least one week of very easy work.

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After one or two days of hard training, plan an equal number of days of easy training.

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Each week, take at least one complete rest day, during which you do no exercise at all.

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Within two hours after every strenuous or prolonged work-out, consume ample quantities of carbohydrate.

 

RECOVERY OF OVERTRAINING

bulletReally rest! Forget about trying to train - even if you've planned easy work-outs. It's better not to train at all.
bulletIncrease your intake of complex carbohydrate by eating copious amounts of fruits, vegetables and grains.
bulletConsume an adequate amount of high-quality protein.
bulletDecrease the emotional stress in your life. Try to carry out enjoyable activities, and get an extra hour or two of sleep each day.