Over training!

It is so important guys, that you have rest days.  You’re muscles are not actually growing while you are training them, they grow when  you are resting them.  The best way is to exercise one day,  rest the next, then work out again, this way you will allow your muscle to develop without putting unnecessary strain on your body. Exercise can become addictive so it is important to remember your body needs time to rest so that it can benefit from the periods of

Look out for these signs and symptoms of over training;

  • Depression, fatigue, bad mood, anxiousness, confusion, excitement, desperation, lack of concentration
  • Unwillingness to train
  • Dizziness
  • Nausea
  • Abnormal sweating
  • Shaking hands
  • Palpitation
  • Bad appetite
  • Sleeping problems

You can carry out a simple test to see if you are over training.

This method is called an orthostatic heart rate test. To perform the test all you need is a watch and knowledge of how to take your pulse rate. 

To perform the Orthostatic heart rate test :-

  • Lie down and rest for at least 15 minutes
  • Record your pulse rate (beats per minute) – R1
  • Stand up
  • 15 seconds later record your pulse rate (beats per minute) – R2
  • Record the difference between R1 and R2

If the difference is greater than 15 –20 beats then it is possible that you have not recovered from the previous days training or maybe you are just under stress, in that case, you should consider adjusting your training programme and allow yourself to recover fully.

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