Recovery allows your body and mind to repair itself because when you exercise what you are doing is inflicting a controlled injury on yourself and your body needs to have time to repair itself. Your mind will have its survival triggers switched on. And its these two important facts that need to be addressed before you can train again. You need to repair any damaged caused by training - i.e. break down of muscle tissue during exercise and switching the survival trigger to OFF!
Don't believe the hype, listen to what your body is telling you. Rest between workouts take a day off at a minimum - if you still feel tired or unmotivated then take another day off. But listen to what your body is telling you, listen to what your mind is telling you.
Just remember If you recovery from your workouts then you will get faster results!
Symptoms indicating over exertion can be classified in the following way:
•Movement coordination symptoms:
◦Increased incidence of disturbances in movement (the re-appearance of faults that seemed to have been overcome, cramp, inhibitions, insecurity)
◦Disturbances in rhythm and flow of movement
◦Lack of ability to concentrate
◦Reduced power of differentiation and correction
•Condition symptoms:
◦ Diminished powers of endurance, strength, speed. Increase in recovery time, loss of 'sparkle' (competitive qualities)
◦Reduced readiness for action, fear of competition, giving-up in face of difficult situations, especially at the finish
◦Confusion in competition, departure from usual tactics
◦Susceptibility to demoralising influences before and during competition
◦Increasing tendency to abandon the struggle
•Psychological symptoms:
◦Increased irritability, obstinacy, tendency to hysteria, grumbling, defiance, increased quarrelsomeness, avoidance of contact with coach and colleagues
◦Over sensitivity to criticism, or increasing indolence, poor incentive, dullness, hallucination, anxiety, depression, melancholy, insecurity
Causes of Over-Training
It is possible to categorise certain factors, if permitted to accumulate, which will bring about a state of over-training. They are as follows:
•Recovery is neglected (mistakes in the build-up of training cycles, inadequate use of general exercise sessions for recovery)•Inappropriate increase in frequency of training or extent of loading or density of loading
•Demands are increased too quickly, so that adaptation cannot be consolidated
• Too rapid increase of loading after forced breaks (injuries, illness)
• Too great an extent of loadings of maximum and sub-maximum intensity
•Too high an intensity of duration loadings in endurance training
•Excessive and forced technical schooling in complicated courses of movement without adequate recovery
•Excess of competitions with maximum demands, combined with frequent disturbance of the daily routine and insufficient training
• Excessive bias of training methods and units
Factors Reducing Performance
Performance can also be affected by the following factors:
•Life Style: ◦Inadequate sleep, irregular routine by day
◦Use of alcohol and nicotine
◦Excess of caffeine
◦Bad living conditions (noise, overcrowding, inadequate light, etc.)
◦Over stimulating company
◦Lack of free time or inability to make good use of free time (no relaxation)
◦Nutritional deficiencies (lack of vitamins)
◦Rush and hurry
◦Frequent necessity to adjust body-weight
◦Taking on more stresses when already at capacity
•Environment: ◦Over burdening with family duties
◦Tensions within family (parents, husband, wife)
◦Difficulties in personal relationships
◦Dissatisfaction with career, studies, school
◦Bad assessment and marks in school, in studies, etc.
◦Conflict of attitudes to sport (family, superiors)
◦Excess of stimuli (TV, cinema)
◦Increased burden in one area of environment (e.g. final exams, A levels)
•Health Upsets: ◦Feverish colds, stomach or intestinal upsets
◦Chronic illnesses
◦After effect of infectious illness
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