Overtraining is REAL

Have you ever heard of overtraining? It’s very real and very shitty. It is typically caused by repetitive physical and metabolic stresses such as:⠀
-Environmental Stresses like heat⠀
-poor lifting technique⠀
-excess free radical activity and hypoxia⠀
-inefficiency at buffering byproducts⠀
-poor hydration ⠀
-poor nutrition⠀
-glycogen depletion⠀
-poor recovery⠀
-lack of sleep⠀
-high volume eccentric training⠀
-excess total volume or isolated loading⠀

The last thing you want to do is to over do it. Proper training and rest is KEY!⠀

Let me help you! LetlerFit@gmail.com⠀

Biagioli, Brian Dominick. Advanced Concepts of Personal Training. National Council on Strength and Fitness, 2012.

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6 thoughts on “Overtraining is REAL

  1. Good points.

    Further, are we training for the Olympics? The marines? And if so, why? We live in a sedentary society, so the super-fit person can be a misfit. Being fit enough and injury prevention would be MY goal if I had it to do over again, especially from the late thirties on.

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    1. 100% elite athletes are only a very small percentage of the population. Everyone else should be training appropriately for their age, capabilities, and overall to improve function and ease daily life as we age.

      Liked by 1 person

      1. Like a lot of emerging fields, there are important missing pieces of their knowledge. As a person in her fifties, I’ve now seen that experts can be wrong.
        Missing perspectives can be those outside their person experience. These blind spots can include female bodies, heavy people, middle-aged and older people, buxom women, body types other than theirs, and those with physical limitations.

        There was a fitness reality makeover show with a trainer (I forget her name.) She was tall and slim with short blonde hair, 30’s. For a portion of the show she worked with very overweight women. They were not that overweight because they did not train like athletes; in my opinion, and I have some experience, it is probably due to emotional eating, and secondarily, a possible lack of normal movement/exercise. To have a normal weight they would have to safely progress towards NORMAL movement and exercise while eliminating emotional eating (which can require therapy) , and moving towards NORMAL calorie consumption. There is no reason to eat a low calorie diet, which can lead to binges and mal-nourishment. There was no reason to go from couch sloth to marine boot camp. The trainer did that and they got injured. At one point they were running on the beach, which might be more injury-causing? Especially with extra weight? She had them doing maneuvers in the gym that looked likely to cause injuries. They liked being specially invited to her private gym (some feel “excluded” from regular gyms), but once there the harsh tone and demands seemed to be bringing up old wounds. She just didn’t get it. Training was insufficient.

        The star of the TV show My Big Fat Fabulous Life, Whitney Thore, weighs about 300 plus pounds. I’ve winced when I’ve seen her father and a trainer make her go running. She has been injured from it, but so far has come back. Running can stress a normal body; imagine strapping hundreds of pounds of weight to yourself and going running? That’s one reason I question even walking for fitness for some very obese people. Can connective tissue; ligaments, tendons, disks, etc., be damaged by the person walking or running with that extra weight? Probably. And they often have some pre-existing issues with that to begin with.

        Connective tissues can be more delicate than muscles. They can become more brittle as we get older. From my experience connective tissue can be fine ’til it’s not, like a rubber band stretched til it snaps. They don’t always recover, so it’s worth all our while to figure out what injures connective tissue and avoid that.

        Personally I took a medicine, Accutane, that made my connective tissue delicate. No one told me that although it’s in numerous medical journal articles. I then proceeded to continue my long walks barefoot on the beach, which weren’t new for me. My feet and knees have never been the same. My Podiatrist said going for barefoot walks on the beach can cause foot injuries like Plantar Fasciitis. He doesn’t recommend it.

        Another thing I learned from harsh experience; for some females, jumping and running can damage their breasts NO MATTER HOW MANY SPORTS BRAS they wear. Ligaments called Coopers Ligaments help hold up women’s breasts. It seems they can get stretched out and not snap back from running, jumping, and perhaps going bra-less, for some women. Running and jumping can also stretch breast skin and other tissues and cause sagging. I seemed to get some stretch marks on my breasts from an aerobic class while wearing two sports bras. I am unusually buxom and small-boned. Perhaps the strength and thickness of your skin and ligaments has something to do with it, although how do you know that in advance? Although I loved running, if I had it to do over again, personally I would eliminate running and jumping after childhood. Not worth it for me. It’s a guessing game as to whose breasts will sag or develop stretch marks from running even while wearing two sports bras, but it stands to reason that the more buxom you are, the more of a risk you may be taking.
        The tendency to develop stretchmarks (which can be hereditary), the thickness and health of your skin and connective tissues might also be factors. I’d welcome research here, as more females than ever run and participate in sports. For those who say a good sports bra or two is sufficient for everyone, I ask, what is your information based on?

        The last five decades are unique in that people of all ages and both genders are doing physical activities they’ve never done before. Just because official people offer a class or activity doesn’t mean everything about it is a good idea. It may even be harmful. Experience of people with your particular body type/issues may be missing from their training.

        As these fields emerge, it’s critical that we talk to each other to fill in the missing pieces.

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      2. I love everything about this comment and it’s a true shame that 99% of trainers in the fitness industry have a complete disregard of the evidence. We have SOOOO much evidence when it comes to exercise, yet the only people I know who stay on top of it are some of my peers throughout undergrad and graduate school and my professors. The trainers you see on TV and social media, maybe a handful take the time to actually refer to what science has been able to show or find in a specific realm of exercise. It’s why I pride myself on being an evidence based kinesiologist. And if science hasnt had too much luck in a specific area i let clients and people know that the literature is weak but based on my knowledge of physiology and biomechanics this how I approach situations.

        Sidenote: proud to say in 5 years no client of mine has ever suffered an injury under my watch. Freak accidents occur but constant injury is a sign of poor programming. Exercise is about injury prevention not handing them out left and right.

        Liked by 1 person

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