Jamaica Gleaner / So you have decided it’s time to shed that stubborn bit of belly fat. What’s more, you want it done in four weeks; you know that if you workout six times a week you can do it.
This is a dangerous line of thinking, though. Adding – or starting off with – massive amounts of exercise volume without accounting for recovery is a recipe for disaster. It can lead to overtraining.
Are you really overtraining though? What is overtraining?
Well, it’s not as simple as it sounds. You might not be in the realm of full-on overtraining syndrome even though you might be over-reaching or over-taxing yourself.
Full-on over-training is not very common. Overreaching is the door which leads to overtraining. When you start training in a way that does not give you enough time and resources to recover, you are over-reaching or over-taxing.
Over time, over-taxing – especially when compounded by other factors, for example stress – will lead to overtraining.
Signs of overtraining include:
Prolonged soreness Muscle soreness is normal when training, but prolonged soreness – over 72 hours – might signal a time to take a break and/or double down on nutrition.
Aches and pains One of the earliest signs of overtraining is usually the odd aches and pains. These range from joint pains to muscle aches, which worsen or spread over time.
Elevated resting heart rate Overtraining can cause spikes in resting heart rate. Training usually lowers resting heart rate over time, so if you find yourself with raised resting heart rate, slow down. A visit to a doctor wouldn’t be a bad idea.
Getting sick often That cold you’ve had since you started training so hard could be a warning sign. Overtraining weakens the immune system, leaving you more susceptible to infections.
Frequent injuries When you over train, your body does not have enough time to recover from each session, leaving you more susceptible to injuries.
Irritability, depression, loss of motivation Overtraining has been shown to hurt self-esteem, and affect mood and might even cause depression.
Insomnia Overtraining leaves you in a state of nervous system and/or hormonal system overload. The result: restlessness and broken sleep patterns.
No progress Whatever your training goals, overtraining will put a stop to all improvements and may even lead to regression. You might find yourself getting fatter, weaker, or losing muscle.
Measuring your resting heart rate To measure your heart rate, you need to check your pulse.
Check the pulse at your neck – the carotid pulse – by placing your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery, which is located on the thumb side of your wrist.
Use a stopwatch or timer. Count the number of beats in 15 seconds. Multiply this number by four to calculate your beats a minute. To get your resting heart rate, do this first thing in the morning.
CARACAS.- La espera terminó y los Rays de Tampa Bay, en teoría, reforzaron la posición que menos le estaba aportando a la ofensiva con el regreso del criollo Wilson Ramos a las mayores. ?Estamos felices por tener a Wilson Ramos con nosotros? , dijo Kevin Cash a MLB.com. ?Me imagino que probablemente tenía algunas inquietudes…
La compraventa de inmuebles como Torre Agbar, Xanadú y el Edificio España aumenta un 70% la inversión en el primer semestre hasta los 6.000 millones de euros. La inversión inmobiliaria vuelve a registrar cifras récord en el mercado español. A falta de apenas cuatro días del cierre del semestre, la compraventa de edificios y solares…
san fernando Prime Minister Dr Keith Rowley prayed with members of the Muslim community and distributed zakat (charity) to the needy as he celebrated Eid-ul-Fitr at two masjids in San Fernando yesterday. He attended the Eid services on an invitation from Minister of Local Government Kazim Hosein, who is also referred to as a…
gasparillo The mother of a disabled child was shot dead inside her apartment in Gasparillo yesterday. Ornella Philips, 28, was shot once in the chest. Her body was discovered lying in the living room around 10 a.m. The country’s murder toll now stands at 243. Her eight-year-old daughter, Kayla, has cerebral palsy and depends…
ISTANBUL (AP): Turkish police stopped activists for lesbian, gay, bisexual, trans and intersex rights from gathering in large numbers for an LGBT Pride event in Istanbul yesterday, but smaller groups made impromptu press statements, defying a ban imposed by the governor. Organisers of the 2017 Istanbul LGBTI+ Pride had vowed to march in central Taksim…
LONDON (AP): The list of high-rise apartment towers in Britain that have failed fire-safety tests grew to 60, officials said yesterday, revealing the mounting challenge the government faces in the aftermath of London’s Grenfell Tower fire tragedy. All of the buildings for which external cladding samples were so far submitted failed combustibility tests, Communities Secretary…
BAHAWALPUR (AP): Alerted by an announcement over a mosque’s loudspeaker that an overturned tanker truck had sprung a leak, scores of villagers raced to the scene with fuel containers yesterday to gather the oil. Then the wreck exploded, engulfing people in flames as they screamed in terror. At least 153 men, women and children were…
WASHINGTON (AP): Making a final push, United States President Donald Trump said he doesn’t think congressional Republicans are “that far off” on a health overhaul to replace “the dead carcass of Obamacare”. Expressing frustration, he complained about “the level of hostility” in government and wondered why both parties can’t work together on the Senate bill…
While reliving the horrors experienced by so many families after another spate of bizarre violence across the country last week, I couldn’t help but picture Tourism Minister Ed Bartlett’s rictus grin plastered on television screens while the elderly and even suckling babes were being gruesomely slaughtered inside their homes. While the rest of us were…
- 15 July, 2018 Russia gets deserved credit for a great World Cup
- 15 July, 2018 CLEAN SWEEP
- 15 July, 2018 Final two headed for World Clash series in October
- 15 July, 2018 OWTU rumbles over Petrotrin again
- 15 July, 2018 Women footballers tune up for CAC
- 15 July, 2018 Ministry probes case
- 15 July, 2018 Government pays for land 20 years after forced acquisition
- 15 July, 2018 Mark Wignall | Unity is constantly eluding us
- 15 July, 2018 Mark Wignall | Unity is constantly eluding us
- 15 July, 2018 Arnaldo Brown | No child is illegitimate