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Recuperation doesn't mean total rest, but active rest. That
might mean following a hard day of running with an easy jog
on the next day.
DIMINISHING RETURNS
If
you don't allow recovery time, you'll soon see a decrease in
performance - a point of diminishing returns.
This can be hard for many people to grasp; they figure that
of some exercise is good, more must be better.
Besides a decline in physical performance, common signs and
symptoms of overtraining include dwindling enthusiasm for
working out; increases in resting heart rate and resting
blood pressure; muscle or joint soreness that won't go away;
increased incidence of colds and infection; a decrease in
appetite and weight ; disturbed sleep, and increased
irritability, anxiety or depression.
DIFFICULT TO RECOGNISE
Most people aren't adept at recognising it in themselves.
Often a physician, a coach or a spouse might point it out
and the person may deny it.
ESCAPING THE TRAP
Escaping the overtraining trap can be as hard as giving up
cigarettes or alcohol. It seriously is like any other
addiction. Usually it takes an injury for the person to
realise that they have slow down.
Surprisingly, the gains are made during the recovery
process. When you are stressing the various systems and
challenging them to perform at a higher level, adaptation
occurs during the recovery process. Muscles increase in
their strength and size. And since the metabolism is already
good, the person continues to burn calories even without
working our as hard as before.
HOW TO AVOID THE TRAP
The key is to listen to your body. If you feel more
exhausted than energised despite your best exercise efforts,
it's probably time to scale back your regimen.
An
finally, practice moderation. Don't expect to exercise an
hour every day simply because your fit friend does. The body
need time to adjust, adapt and recuperate. Exercising to the
point of overtraining is simply taking one step forward and
two steps back.
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