Dangers of Muscle Overtraining
One of the biggest reasons for decreased progress and injury is something called “overtraining”. You may have
heard of this term but may not be completely sure what it is or how it occurs.
In this article I will discuss the concept of overtraining and examine how it affects your training and how it
can be avoided.
Read on to learn more about muscle overtraining and how to fight it!
Muscle overtraining can be defined as when the muscle of your body have been overworked and have not received
adequate nutrients or recovery. The symptoms of muscle training may often include: lack of energy, unable to
increase intensity during exercises, muscle stiffness or soreness, mental fatigue, and injuries such as strains,
sprains, and in extreme cases, breaks.
Muscle overtraining most frequently occurs during load-bearing or endurance exercises that are sustained for a
long period of time. Some examples of load-bearing exercises are: weight lifting and hard physical labor such
as construction, moving, landscaping, etc.
It is important to note that muscle overtraining occurs over a long period of time. Just as your mind become
fatigued with many stressful days at work or long nights, your muscles become fatigued with many days of no rest
and increased work-load. The time period in which you experience muscle fatigue depend on your body.
Some may feel them after 3 months of vigorous training while others may not feel it until a year or more.
Generally, those who overtrain either workout and average of 5-7 days per week, get very little quality sleep, do
not provide their body with proper nutrition, or work out longer than 2 hours each day.
To ensure that you are avoid muscle overtraining, it is critical that you follow some important steps when
putting together your workout program. First of all, you should be getting at least 1-2 days of rest each week – on
these days you do nothing – no running, weight training or any intense physical activity. If you are working out
extremely hard during the week your body will need these few days of rest to recover completely, trust me.
If you find that a muscle group is unusually sore the day you are supposed to work it, consider changing your
routine around. Soreness could indicate that your body still needs time to heal and build stronger muscle. Instead
of intense exercise, try doing light exercises to get the blood pumping to the area – this can often help loosen
you up and reduce soreness.
Proper sleep is essential to preventing muscle soreness. Without adequate sleep, you body cannot repair itself.
Make sure you are getting at least 8 hours of good sleep each night. In addition to sleep, you need to make sure
you are fueling your body with quality nutrients and vitamins.
Your nutrition should be a high priority –especially if you are trying to build muscle and increase your lifts
in the gym. Without proper nutrition your lifts will stall and you may even see a decrease in performance.
It is my hope that this article has helped to inform you about the dangers of muscle overtraining and how it can
be avoided in the future. Don’t let a couple of silly mistakes keep you from getting the body you want!