Training: The Basics II

Last week, as part of the beginning of this series, we listed the “Ten Commandments of Training.”  Now there is a bit of jest in that list.  There is nothing biblical about the “commandments,” but rather a collection of principles derived from long experience, and from the extensive research of exercise physiologists and sports medicine professionals.  For the next few weeks we will be basing discussions on those principles.

Why now?  That is a reasonable question.  Summer is almost over.  Why discuss training and fitness preparation now?  Simple.  Because now is the time to start building a good sound season for next year.  So let’s get to it.

Please notice that the first “commandment” is

I)              Train MODERATELY

This is an important key to good and proper training.  Training is the application of a calculated overload, which then stimulates a “super-compensation.”  This “super-compensation” is the body’s response to training loads, and takes place during rest and recovery periods.  In short, the body adapts itself to the training stresses.  However, the body’s ability to make that adaptation is limited.  It is possible to apply loads that exceed the body’s capacity for adjustment.  Doing this is harmful and counterproductive.

Overtraining:  Overtraining is simply that, the act of exceeding the body’s ability to make adjustment to training loads.  There are two types of overtraining, chronic overtraining, and occasional overtraining.

Chronic Overtraining:  The long term application of unacceptably high training loads, or the application of training loads for long periods of time, resulting in excessive fatigue and maladaptation.

Occasional Overtraining:  The application of training loads that are simply too great for the body to adapt.  It is possible to overtrain in a single workout session.

We’ve all heard statements like these.  “You have to tear it down to build it up.”  “No pain, no gain.”  “Train Hard!”  “If it doesn’t hurt, you’re not doing it right.”  While there is a certain limited truth to these, they are generally wrong, and possibly dangerous. 

Here are three simple concepts for correct training volume and intensity.

1. “You should always leave the site of any training activity, happily willing to do more.”
2. Train hard, but rest harder.
3. Training to failure or destruction is counter-fitness, destructive, and a waste of time.

Overtraining Symptoms:

Occasional or Specific Overtraining (possibly in one training session):

• Any of the following can be symptomatic of overtraining…
• Extreme fatigue
• Loss of appetite
• Excessive soreness or pain
• Injury

If you experience any of these after one training session, stop training, rest, and recover properly.  Then re-evaluate training.

Chronic (long term) Overtraining:

Long term overtraining can result in the following symptoms.  (This is not an exhaustive list.)

• Persistent fatigue
• Persistent muscle soreness
• Elevated resting heart rate
• Reduced Heart rate variability
• Increased susceptibility to infection
• Irritability
• Depression
• (In women) cessation of menstrual activity
• Excessive weight loss
• Abrupt change in sleep patterns, or difficulty sleeping
• Increased resting heart rate
• Inability to complete a workout
• Loss of zest for training
• Constipation or diarrhea

If you are experiencing three (or more) of the above symptoms, stop training!  You need to rest and recover.  Your health is at risk.  Consult your doctor about your ability to resume training, and then reassess training levels, techniques, and goals.

Be wise in your training.  Besides, most of us are not professional athletes.  We are not being paid to train.  Presumably, we are training because we enjoy good fitness, health, and strength.  Why then would we wish to risk any of those good things by attempting to “train like a Pro”?  In fact, Pros (smart ones at least) do not overtrain.

Next Week:  Concerning Intensity Training