Over-training syndrome

Health Coach à Power UP! Now IS Your Time
3 Mar 2019

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Over-training syndrome

  1. Over-training Syndrome The dictionary states, "Over-training is a common problem in weight training, but it can also be experienced by runners and other athletes. It occurs when the volume and intensity of the exercise exceeds an individual's recovery capacity. They cease making progress, and can even begin to lose strength and fitness."
  2. Over-training is actually Counterproductive Athletes often exercise longer and harder so they can improve. But without adequate rest and recovery, these training regimens can backfire, and actually decrease performance.
  3. It’s all or nothing Sometimes we take on that frantic “must work out every day” mindset but forget that one of the most important parts of exercising effectively is giving our bodies time to recover and repair.
  4. Conditioning Quality conditioning requires a balance between overload and recovery. Too much overload and or too little recovery may result in both physical and psychological symptoms of over-training syndrome.
  5. These are common warning signs of over-training syndrome: Washed-out feeling, tired, drained, lack of energy Mild leg soreness, general aches, and pains Pain in muscles and joints Sudden drop in performance Insomnia Headaches Decreased immunity (increased number of colds, and sore throats) Decrease in training capacity/intensity Moodiness and irritability Loss of enthusiasm for the sport Decreased appetite Increased incidence of injuries. A compulsive need to exercise Persistent muscle soreness Elevated heart rate Increased flu or cold symptoms Irritability Loss Motivation
  6. Result of over-training When you perform excessive amounts of exercise without proper rest and recovery you may experience some harmful side effects including decreased performance, fatigue, altered hormonal states, poor sleeping patterns, reproductive disorders, decreased immunity, loss of appetite, and mood swings.
  7. Treatment If you suspect you are over-training… and experiencing any of the symptoms mentioned, workout a plan to have the proper rest and nutrition in place. Consider getting a coach to ensure you’re not causing more harm than good.
  8. Rest and Recover Reduce or stop the exercise and allow yourself a few days of rest. Weekly there should be 1-2 with little to no movement. Use this time to do chores, errands or spend time with family or friends. Anyone with lots of gym time or training hard can find themselves pretty lonely if obsessively working out.
  9. Hydrate Drink plenty of fluids daily, measure your water intake and make sure you’re getting a gallon a day. If you’re in a hot climate or training excess of 2 hours a day you’ll likely need more but be sure to not exceed 30 oz in any hour(max your kidneys can process).
  10. Training routine The American College of Sports Medicine recommends that adults get at least 150 minutes of moderate-intensity cardio exercise per week. This can be achieved through spending 30 to 60 minutes working out moderately five days per week or spending 20 to 60 minutes working out vigorously three days per week. For strength training, ACSM recommendations suggest training each major muscle group two or three days per week and leaving at least 48 hours for recovery between each training session.
  11. Sleep is also an important part of the process. During REM sleep, your body’s production of growth hormone increases, which aids in the repairing and rebuilding of muscles post-workout. If your goal is build muscle, but you’re not getting quality sleep on a regular basis, your production of growth hormone will be negatively affected and your efforts will be thwarted. Schedule and plan for 8 hours sleep every night!
  12. Change up your volume Once a week lift heavy and smaller sets, or to failure. The rest of the week work on form, go lighter and have larger sets.
  13. Massage Schedule regular massages or roll out your muscles frequently, a great process to implement for cool down.
  14. Cold bath therapy Ice bath Grab three bags of ice from a convenience store and fill your bathtub halfway full with cold water. Pour the ice in. (The first few times you take an ice bath, only immerse your lower body, from the hips down. After you get more comfortable with sitting in the ice bath, begin slowly lowering your upper torso until submerged, up to your neck if you can handle it.) Sip a cup of hot tea and read a magazine to take your mind off the bath. (We also recommend wearing shorts.) Shoot for at least 10 minutes in the tub. Once you get more comfortable, you can increase it up to 20 minutes, but never over.
  15. Proper nutrition Ensuring calorie intake matches (or possibly exceeds if you’re not looking to lose body fat) caloric expenditure. When over-training, the body may be depleted in various nutrients. To assist in the process of recovery, it's important to ensure that a diet high in lean proteins vegetables, berries and carbohydrates(at the proper times each day).
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  17. Disclosure I support my clients spiritually, mentally, emotionally and physically. Anything discussed in a course, live video, presentation, educational material, the group, through private message, email, phone or other communication is said to be just suggestions and each individual is responsible for one's self, actions and must follow any and all doctors advice they have been given first and foremost. I am not a medical doctor, dietician or nutritionist. I do not hold a degree in medicine, dietetics or nutrition. I make no claim to any specialized medical training, nor do I dispense medical advice or prescriptions. My goal is to help my clients make gradual, lifelong changes that enable them to achieve their health goals and meet their ultimate vision of well-being. I am in the process of obtaining several certifications and have NASM certified coaches helping with guidance, plans, fitness and nutritional information. By being in this group or purchasing coaching services, you confirm that you have read and agree to each statement below and that you wish to proceed: 1. I understand that the health coaching services I will be receiving are not intended to diagnose, treat, prevent or cure any disease or condition and are not intended to be a substitute for the advice, treatment and/or diagnosis of a qualified licensed medical professional. 2. I understand that my Health Coach may not make any medical diagnoses or claims and is not a substitute for my personal physician. 3. I understand and agree that I am fully responsible for my well-being during my coaching sessions, and subsequently, including my choices and decisions. 4. I understand and agree that I should consult with my personal physician prior to making any significant changes to my diet and/or lifestyle. 5. I understand and agree that if I am under the care of a medical professional or am currently using prescription medication, I should discuss any dietary changes or potential dietary supplement use with my doctor and should not discontinue any prescription medication without first consulting my doctor. 6. I understand that all comments and ideas offered by my Health Coach are solely for the purpose of aiding me in achieving my defined goals. I have the ability to give my informed consent, and hereby give such consent to my Health Coach to assist me in achieving such goals. 7. I understand that the care that I receive during my health coaching sessions is separate from the care that I receive from any medical facility in that the health coaching sessions are in no way intended to be construed as medical advice or care. 8. I acknowledge that I take full responsibility for my life and well-being, as well as all decisions made during and after the duration of my health coaching sessions. 9. I understand that my Health Coach will keep my information confidential and will not share my information or communicate anything that is said in the privacy of a coaching session to a third party unless expressly authorized by me or legally compelled by law, process or order of any court or governmental agency. 10. I understand results are not guaranteed, it is suggested to full heartedly give the advice your full 100% try over a period of time(one month minimum). 11. NO REFUNDS. by payment and agreeing to these terms your payment is not refundable. Payments are automatically sent each month and due by the 7th or removed from the program re-entry may have a fee and or re-entry may be postponed until the next enrollment. 12. Food journals will be reviewed twice a week at random if they are not full and complete no evaluation will be communicated until next check. 13. I hereby release Katherine Hood or any other individuals in this group, individually, from any and all liability, damages, causes of action, allegations, suits, sums of money, claims and demands whatsoever, in law or equity, which I had, now have or will have in the future, arising from my past or future participation in, or otherwise with respect to the health coaching services.