By now, we’ve all grown pretty familiar with the term “overtraining.” Fitness coaches are typically more concerned about getting clients to work harder than worrying about them working too hard. However, it’s a common thing for athletes and bodybuilders to overtrain. Overtraining can result in a plethora of issues that, along with making you feel fatigued, also inhibit muscle growth.
Lifting heavy stuff results in hypertrophy of the muscle. Hypertrophy is a physiological adaptation from micro tearing the muscle fibers. As the body repairs the muscle fibers, the muscle fibers grow and increase in strength. Not allowing adequate time for the body to repair the muscles prevents muscle fibers from growing and limits the strength that can be gained. In addition, overtraining can result in:
- hormone imbalances
- metabolic issues
Let’s face it: unless you’re spending over an hour in the gym six-plus days a week, odds are you aren’t overtraining.
But … you could be under recovering!
Overtraining and under recovering have some similar negative effects, including excess soreness, movement dysfunction, and increased risk of injury. And regardless of whether you’re a professional athlete, a bodybuilder or a stay-at-home mom trying to lose a few extra pounds, under recovering can be detrimental to your health and wellness.
Under recovering is devoting insufficient effort and time to recover from training. People don’t like to spend time recovering from workouts because they don’t associate recovery with the aesthetics benefits that result from training. Unfortunately, recovery is as equally important to your fitness level as training.
Recovery requires proper nutrition, adequate rest, and soft tissue work including:
- foam rolling
- using the lacrosse ball
- myofascial release
- sauna/steam room, etc.
Without these elements:
- your workouts will lack intensity
- your form and movement patterning may fail, which can lead to a higher risk of injury
- you’ll move with lower efficiency in the gym and in day to day life
Regardless of whether you’re a professional athlete, a bodybuilder, or someone who’s just trying to look and feel a little bit better, devoting time each week to proper recovery is an absolute must. While you may not be at risk of overtraining, we’re all at risk of under recovering.
Don’t feel like you are recovering properly from your workouts? Contact us today to see if any of our services can help!