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Two Types of Overtraining and How They Affect a Bodybuilder
Overtraining is a common thing in bodybuilding. This is very common with the starters in this game, those who think that they should rush for the answer to their bodybuilding questions as fast as possible. Some times they do this without really knowing that they are overtraining. It is therefore necessary that I start with the definition of an overtraining. This can be defined as the state where your body has been repeatedly stressed by training to the point where rest is no longer adequate to allow for recovery.
There are basically two main types of overtraining; these include localized overtraining and systematic overtraining. Both can occur as a result of too much stress without enough recover time and proper nutrition given to the body. Localized overtraining on its part is the most common form of overtraining. It is that kind of overtraining that affects specific muscle or muscle group without affecting other muscle groups.
The common cause of localized overtraining is when the same muscle group is trained on successive days or with too much frequency without adequate amount of rest offered to the affected muscles. It can as well occur when supporting muscle groups are trained on separate days; in that case they are never given a chance to recover. It is a common thing with the bodybuilders, power lifters and fitness competitors to experience localized overtraining.
Systematic overtraining on the other hand occurs less frequently and is potentially the more serious of the two types of overtraining to a bodybuilder. Systematic overtraining will affect the entire body causing the body to enter a negative nitrogen balance, especially during the catabolic state. It is true that as the body enters this state, the same body also produce an increased amount of cortisol.
This is a hormone secreted by the adrenal cortex in response to stress. Cortisol in its part impedes muscular repair and function, decreases testosterone production, inhibits protein synthesis, accelerates protein breakdown and inhibits muscular growth in the body builder. To make matters worse, it also reduces the body's ability to use fat as an energy source. This will definitely increase the amount of stored fat within the body of a bodybuilder and his training efforts will be all useless.
How then can one know that he is overtraining? There are very many signs of overtraining and I will just select on the main groups. Physical symptoms of overtraining for instance include elevated morning pulse which goes ten beats more than the normal rate. There is also consistently elevated blood pressure, persistent muscular soreness, increased frequency of common illness such as colds are some symptoms. The emotional and behavioral symptoms can also occur such as irritability, mood swings, insomnia, depression, loss of desire among many others. It must be noted that the emotional and behavioral symptoms will typically occur as a result of chronic overtraining which has gone for months or so.
Tackling the overtraining threshold, I will start by saying that the exact threshold for an overtraining will vary among individuals, as everyone responds differently to exercise and stress. There are bodybuilders who can tolerate large volumes of sets and heavy weight while others can only tolerate much less. Other factors such as nutrition, sleep quality, hormonal and enzymatic concentrations, muscle fiber composition, and previous training can impact recuperation capacity and therefore effect when an overtraining will occur.
About the Author Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com |
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