{"id":10389,"date":"2015-05-23T15:42:54","date_gmt":"2015-05-23T15:42:54","guid":{"rendered":"http:\/\/gymperformance.ch\/?p=10389"},"modified":"2017-11-09T14:05:45","modified_gmt":"2017-11-09T14:05:45","slug":"overtraining-my-personal-experience","status":"publish","type":"post","link":"https:\/\/gymperformance.ch\/en\/overtraining-my-personal-experience\/","title":{"rendered":"Overtraining \u2013 My personal experience"},"content":{"rendered":"

How often have you read that you need to work out every single day – which means: 7 days a week, 31 days a month, 365 days a year – to look fit and muscular? I see it all the time. Either on Instagram, Facebook or Twitter, the #NoDaysOff hashtag is probably one of the most popular hashtags in the fitness community. I personally prefer to work out every day whenever it\u2019s possible. Unfortunately, there are days I do not find time to work out due to work, events, family or whatever. I am always frustrated when I can\u2019t go to the gym, but to be honest, I\u2019m glad to have such busy days in my life. Why? Well, if you\u2019re such an ambitious sportsman like I am, you probably don\u2019t plan a lot of rest days in your program. However, I can refer to personal experience when I say that rest days aren\u2019t a bad thing as they help to avoid overtraining.<\/p>\n

What is overtraining?<\/h2>\n

It\u2019s true that muscles grow outside the gym, not in the gym during your workouts. Muscle growth happens while resting and recovery. It has to be said though, that it\u2019s not only the muscle that need to recover, but also the joints, the tendons and the central nervous system. Recovery time depends on various factors like food, activity levels and probably the most important, sleep. If these factors are not in balance, sooner or later you\u2019ll suffer from overtraining, which is basically nothing different than under-recovering.<\/p>\n

Imagine you\u2019d bench every single day, every set to failure. Now, if you don\u2019t eat the right way or don\u2019t sleep enough between your sessions, your muscles won\u2019t recover before your next training session. Therefore, you break your pecs (chest muscles) again and again without giving them enough time to repair. Your body will manage it for a few days, but after a while your body will not be able to handle all the stress anymore. In conclusion, nobody recommends performing the same exercises every day. Most bodybuilders for example, do bench press once or twice a week, but not more. More is not always better.<\/p>\n

My experience with overtraining<\/h2>\n

Recently, I\u2019ve been training a lot. Not only for an hour, but sometimes two to three hours a day. This is basically nothing bad, as long as you make progress. However, as I didn\u2019t follow a specific routine or program, I often did the same exercises and movements multiple days in a row. All of a sudden, my workouts were not satisfying anymore\u2026 It felt like I was losing strength from day to day. Instead of letting my body to rest, I increased my training volume even more in hope my body will adapt. Of course it did not. No progress. No results. My workouts were getting harder instead of easier.<\/p>\n

Unfortunately, it didn\u2019t end there. My condition did not only affect my training, but also my daily life. I felt tired and run down all day. I had lost motivation in working out. I had troubles falling asleep and suffered from sleep maintenance insomnia. My joints had hurt while doing exercises. But I didn\u2019t stop. I think it\u2019s safe to confess that I\u2019m slightly addicted to working out. \u00a0\ud83d\ude09<\/p>\n

It has to be said, overtraining is a serious condition and can lead to injuries or even frustration and depressions. Fortunately, even though it took a long time, I realized my problem and took my business abroad as a chance to let my body fully recover. I took 10 days off from dieting and exercising. I\u2019ve let my body fully recover. Well, to be honest, I\u2019ve enjoyed two or three very light workout sessions in an aerobic room\u2026 as I said before\u2026 addicted \ud83d\ude09<\/p>\n

Consequently, I\u2019m back on track and feeling better than ever. My energy levels have increased rapidly and my joint pain is mostly gone. More importantly, I feel motivated and I enjoy my workouts again.<\/p>\n

What I\u2019ve learned<\/h2>\n

I\u2019m really glad that I feel better now, but the hard part is remembering to avoid this mistake, so that I won\u2019t suffer from overtraining again. I like intense workouts. I like long workouts and I will continue doing what I like. What I need to change is my recovery process. I need to let my body recover, otherwise I won\u2019t improve. Of course I will also re-think my workout program as well as my diet.<\/p>\n

In sum, I can tell you from personal experience, overtraining\/under-recovery does exist and it\u2019s actually a serious issue! Don\u2019t underestimate it!<\/p>\n

If you feel the same symptoms that I\u2019ve described above, take a week off from the gym. I know, your brain won\u2019t allow you to do this, but let your body rest for at least a few days in order to properly recover.<\/p>\n

You\u2019ll find a lot of tips on how to avoid overtraining on the internet. Below you\u2019ll find some general rules to follow:<\/p>\n

    \n
  1. Listen to your body! Take a day off when you feel like your body needs it.<\/li>\n
  2. Improve your sleep. Limit caffeine or other stimulants as they affect your sleep in a bad way.<\/li>\n
  3. Eat enough food. Don\u2019t let your body fall into starve-mode.<\/li>\n
  4. Use a proven workout routine. Follow a proper workout split with an optimal amount of volume.<\/li>\n
  5. Track your workouts and make sure you constantly improve.<\/li>\n
  6. Have days off. Take at least 1 day off per week.<\/li>\n<\/ol>\n

    Feel free to share your experience with overtraining and how you overcame it. Also, further tips on how to prevent overtraining are welcome.<\/p>\n

    All the best,<\/p>\n

    – Tinu<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"

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