If you are a maniac like yours truly, you will push yourself too hard, too often, and then with the determination of a Greek God you will repeat the process until there is a physical breakdown (injury), total core exhaustion, or psychological meltdown. In any case the net results are very negative and counter productive. Two considerations to anticipate and/or eliminate this total exhaustion phenomenon called “OVER TRAINING” come to mind.
First, “KNOW THYSELF”….. All of us instinctively knows when to slow down and try to get some extra rest. So, we take our body’s advice and we slow down and we get that most needed extra rest. We sleep in. We stay home and read or take a nap or just plain down shift from our rigorous lifestyles and do nothing for a time. When I train like a madman, I tend to ignore every possible signal that my body is in a state of being “OVER TRAINED” and I keep pushing. Eventually, my body simply cannot respond to the personal demands I place on it. I, quite literally, cannot go to the gym that day. I find myself sleeping in the middle of the day. Eating more (and poorly) as my body takes over to replenish itself of rest and food. It isn’t until the body is satisfied can I return to my “HERCULEAN” training schedule. Moral of the story: Listen to your body and take steps to avoid a meltdown physically and mentally before it happens. Space your workouts so that plenty of rest is gotten prior to the next training session.
Second, “TRUST YOUR BODY”….. When your body is telling you to slow down a bit…..do it! It is a rare thing indeed that a body will not provide sufficient feedback to it’s owner so that he/she can adjust her training in such a way to defer “OVER TRAINING.”
Third, “OVER TRAINING WILL RESULT IN LOSS OF ALL THAT IS GAINED”….My coach, Justin Dees has preached that I, the maniac, who trained twice per day 6 days per week for three years, should give myself adequate rest for each body part trained so as to allow for muscle growth. Of course, I tried to override his advice by not listening and my gains came by fits and starts. I have always believed that you get back what you put into anything in the exact same proportions. In other words, harder work, more frequent work, will give me bigger and faster gains. WRONG! In the last year, using Justin’s rules of engagement in all areas I gained over 40 lbs and 23 pounds of new lean muscle. This is more change in one year than I ever got in 12 months in my entire life.
Summary: Work hard! Do not give up and never be satisfied. However, give yourself that time to recover. Take a long walk with your wife or girl friend or boy friend. Get to know them and give that body a chance to rest and grow. Fall desperately in love with the other aspects of your life during the times of rest. By doing this you will move your training forward at a pace never before experienced.
This is “OUR TIME”…..Go for the gold but take time to capture the important “OTHER” things in your life too.
Until next time.
Douglas E. Graham, Lt Col, USAF, (ret), MHSM
Six Pack and Senior 