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Five Reasons Why You're OverTraining - Tennessee Titans Nike NFL Jersey

2012/12/26  Author:cheapgrec   Mood: sunny  Wednesday (17:37)


Training too heavy: Studies demonstrate that individuals who vary their workouts between light and heavy cycles of training display greater strength and muscle size compared to individuals who lift at a constant weight all the time Miami Dolphins Nike NFL Jersey. The take home message is, while heavy weights produce greater muscle gains compared to lighter weights, you can't lift heavy all the time.

The body does best when it's given enough time to repair and heal San Francisco 49ers Nike NFL Jersey. Also keep in mind any new training stimulus will result in muscles compensating and getting bigger.

So while light training may seem counter productive, your muscles will react by increasing their size once the heavy training starts up again Tennessee Titans Nike NFL Jersey. Also research shows that light days are a good way to feed the sore muscles with fresh blood.

This surge of blood may reduce scar formation and heal micro trauma (one main reason why over-training transpires) New York Jets Nike NFL Jersey. It may also flush out waste products.

Restricting carbohydrates from the diet: Hard training on consecutive days causes a depletion of glycogen in the working muscles. The substrate of choice for intense exercise is glucose. Without it, full muscle contractions are not possible and the most heavily recruited type 2 fibers will not generate enough ATP needed for exercise. Carbohydrates should be digested regularly for anybody involved in heavy weight training. A diet of 60% carbohydrates is usually recommended to replenish glycogen stores between sessions but this may not be a reliable method. For example a 200 pound intensely trained man takes in 2,000 calories per day and eats 60% of carbohydrates. The 60% is the proper ratio but the 2,000 calories is unlikely to provide enough total calories and glycogen to resume training. A practical recommendation would be to consume an absolute quantity of carbohydrates of 5 to 10g/kg/day. Not enough sleep: The evidence is extensive and suggests the need for at least 8 to 10 hrs of sleep per night. Again, muscles need rest to grow and quality Rem sleep to repair. Try removing all night lights and sounds from the sleeping area to ensure a good night sleep. Although not practiced here in the U.S but there is reason to believe the mid afternoon (siestas) nap may be a physiological need and not proof of poor diet. Your circadian rhythm signals the body to actually get some rest around noon time. A quick 20-30 minute snooze should rejuvenate the body. Anything longer will cause you to feel even more tired. Not enough rest days: A good rule of thumb regarding rest days are 1-2 days of heavy training should be followed by rest days, aerobic training or light days of training.
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