Overreaching vs. Overtraining
Here at BMF Training we don’t just workout we TRAIN!
The purpose of training is to gradually increase performance over time.
In order to continue to see progress, a coach needs to provide a program that gives enough of stress to the body to make progress but not too much where the body reaches a state of exhaustion. A well-rounded program has periods of low intensity/volume training and periods of much higher volume/intensities to make continue to make performance progress.
A great coach has to monitor exercise stress, life stress, and recovery periods to prevent someone from getting to the point of too much cumulative stress. This can lead to negatively impacting the client and hinder progress
If stress is not managed properly, a client may progress from normal training to overreaching to finally overtraining syndrome if adjustments are not made.
Overreaching – refers to a short-term increase in stress, from exercise as well as all other life factors, which leads to a short-term decrease in performance. Oftentimes, this short-term increase in stress is planned by yourself or a coach in order to take advantage of a recovery period which can lead to a positive boost in performance. The boost in performance, known as super-compensation, will be maximized if during the recovery period you take advantage of proper nutrition, sleep, and stress management to allow your body to adapt as quickly as possible.
Overtraining – refers to an increase in training or even non-training stress that persists to a point of a long-term decrease in exercise performance. In order for the body to fully recover from this long period of stress, it may need a period of weeks or even months.
Signs and Symptoms of Overtraining Syndrome
Chronically sore muscles
Chronically tired
Decreased exercise performance
Poor sleep patterns
Lowered immune system
Depression
Lack of focus and attention
Increased irritability
Changes in appetite
Lack of menstruation
Increased heart rate (or even lowered heart rate in severe cases)
Lowered testosterone and estrogen
Elevated cortisol
What To Do If You Are Experiencing Overtraining Syndrome:
Reduce training volume by about 50-70%
Eliminate high-intensity exercise
If someone is in the beginning stage of Overtraining Syndrome you may want to stay with lower volume and no high-intensity work for about 1-6 weeks
If someone has progressed to true Overtraining Syndrome they may need a minimum of 6-12 weeks (or even longer in severe cases) with lower volume and no high-intensity work
Best Methods Of Dealing With The Overtraining Syndrome
Take a deload/time off
Increase sleep time
Limit overall life stress
Eliminate any supplements that are stimulants
Decrease caffeine
Increase total calories
Increase carbohydrates
Increase protein
Here at BMF Training we provide you with a well balance program to provide you with enough stimulus to progress your training and avoid overtraining syndrome. Remember we want to Stimulate not Annihilate!
-Coach Mike