|
Category Sitemaps
Weight loss
Diet
Food
Calories
Exercise
Losing weight
Diet pills
Weight loss help |
Over Training and Weight
Loss
Weight loss can be a long
struggle for many people. Sometimes, the scale can seem a bit like the
monster under the bed was for many of us when we were
kids. We don't want to
go in our bathrooms and stand on it because we feel like it might eat us
alive. So, it's especially frustrating when people over train while trying
to lose weight and just wind up doing more harm than good.
What is over training?
Over training, to put it simply, is exercising faster or more than your body
can recover from in a given time. You see, exercising
depletes supplies of
various chemicals, such as ATP, in your body. Once you deplete chemicals and
food stores, it takes time to refill the supplies and
prepare your body for
exercise again.
Reasons That People Over Train:
There are a lot of reasons that people over train. Let's look at some of the
biggest.
Ignorance:
Some people start exercising without understanding the actual process. They
simply don't know any better. So, they push their bodies well beyond the
acceptable limits. That's why it's always important to talk to a doctor or
fitness expert, if you plan to start a major weight loss exercise
routine.
Running the Race:
Many people who are over weight feel like they're in a race against time.
Either they're sick of being harassed about their weight or they are sick of
not being physically able to do all the things they want to do. Some also
feel that their weight threatens their
health. So, they try to run a race
against some invisible weight loss clock and feel compelled to
train as hard
as they possibly can all the time.
Addiction:
Many people don't start out with the intent to over train. However,
exercising releases endorphins in the brain that give people a good
feeling. So, a lot of people want to keep that good feeling perpetually. So,
they become addicted to exercising and, in that way, start
over training.
Defining Over Training:
What qualifies as over training? Well, it depends a little bit on the person
involved, but there are certain guidelines. For example, it takes twelve to
twenty-four hours for the body to fully recover after a major training
session. Sitting around for twelve to twenty-four hours not exercising may
sound bad, but recovery is vital to the weight loss and
fitness process.
Training Recovery:
What you need to understand about fitness is that the body repairs and
strengthens itself during rest periods, not during the exercises themselves.
So, your exercise routine sets the wheels in motion, but you'll never reach
your end goal without allowing your body to rest. That's why most good
exercise programs involve variations and resting periods throughout the
week, rather than just intense workouts each day.
Other Factors:
Also, there are other factors that can affect recovery times and make it
more likely that you'll accidentally over train. For example, if you're
stressed, not eating properly or
not sleeping at night it can make your body
weaker, which would make over training a bigger possibility. Also, in women,
menopause or menstruation can throw the inner
chemical balance of the body
off and make a person more susceptible to over training.
The Problems Over Training Can Cause:
Over training can have a lot of negative consequences for your body. Many of
those consequences can make it much harder for you to
lose weight and some
might even cause you to gain it. A few of them include:
-
Make it impossible for the
body to heal small muscular tears as fast as they're created.
-
Elevate the
heart rate
while resting.
-
Make you more likely to get
infections.
-
Make you more prone to
injuries.
-
Cause you to become protein
deficient.
-
Release excess stress
hormones and cause irritability and/or depression.
On top of all of those things, over training can make your
muscles sore,
make you yourself generally more tired all the time and cause you to have
trouble sleeping at night. Any and all of those things can make good weight
loss training impossible. You could find yourself actually back pedalling
your progress and gaining weight back, rather than losing it.
Another major problem is the potential for
injuries. An injury can be a
dangerous thing for a weight loss exercise regimen. It can keep you from
exercising for days, weeks or even months, depending on what the injury is.
So, over training is definitely not worth the risk.
Treatments for Over Training:
If you've been over training, you can change things, but it takes a bit of
time. If you've only been over training for a little while, the recovery
time is much different than if you've been doing so for a long time,
however. So, the recovery process can be anywhere from a few days up.
There are several ways to fix an over training problem. One way is to simply
reduce the intensity of your exercising. Take things a little slower. The
world won't end if you do a few less exercises in a given day. Also,
remember that your body needs time to rest. So, you should try exercising
one day, resting the next and alternating that way
throughout the week.
Food, Weight Loss and Over Training:
Unfortunately, many people who are trying to lose weight by exercising don't
eat properly to begin with. Over training, though, means that your body is
fatigued, energy supplies are depleted and you could find yourself lethargic
and not wanting to eat hardly anything at all, which will only perpetuate
the cycle.
So, another trick to recovering from or avoiding over training is to eat a
balanced diet. Make sure you're supplying your body with
plenty of calories
for it to use during exercise. Also, you might find it beneficial to take
vitamin supplements. That way, you can take charge of your weight loss
exercise routine, rather than it taking charge of you.
The causes of muscle fatigue during exercise.
Can it affect weight loss goal?
You must seek approval from your doctor
before starting any new diet.
Please read our
Terms!
|
|
