Posted February 14th, 2013 under Fitness Tips
Working Hard or Hardly Working: Distinguish between Over and Undertraining
Tags: Working Hard or Hardly Working: Distinguish between Over and Undertraining, bootcamp, personal training, boot camp, health and wellness, fitness and nutrition
Intensity is one among several factors that will give you the results! And of course, there are varying levels, depending on each individual's fitness level.
As discussed in my note called, Get Results by Getting out of your Comfort Zone , to get optimum results, you have to continually challenge your body & avoid hitting a plateau. Once your body adapts to a certain routine, activity or exercise, it becomes too easy & less effective.
So.....Here's the RULE: For a physiological change to occur (gain endurance, strength, lean muscle or stimulate fat loss), there first needs to be "gradual progressive overload."
AND.....As you train over time, the overload should be slowly increased.
BUT.....WATCH OUT, BE AWARE AND LISTEN TO YOUR BODY!!!
■Too much overload too quickly => injury.
■A lack of increased overload over time => plateaus. People who plateau often get discouraged and quit, getting no results at all.
The key to obtaining results with a fitness program is to LISTEN TO YOUR BODY & evaulate the appropriate level of intensity so that you can make your fitness routine WORK!!!!
3 Rules of Intensity:
1. Find the line. I think of this as the point where you become "comfortable getting uncomfortable," BUT not too uncomfortable! It's the point at which you decide you can go a little farther than before in order to progress.
FOR EXAMPLE: It's the desire to do extra reps on push-up day ; increase the depth & range of motion of your lunges and squats...BUT DISCOVER YOUR THRESHOLD w/o jeopardizing good form or injuring yourself.
*****Find the line, Do the best you can w/good form.
2. OVERTRAINING VS. UNDERTRAINING: What's the difference?? Undertraining is when you keep doing the same thing, same workouts, same steady state cardio, or use the same resistance, same number of reps, same methods of training at the same intensity and....nothing happens! Overtraining is feeling like you may throw up during a workout, or you're so sore for the next 3 days that you can't walk, sit down, or feed yourself. You want some soreness in your muscles—BUT not pain in your joints.
3. Listen to your body!! Take a break when you need it whether it's in the middle of a workout, or at the end of a workout week when your body needs a break to repair and recover. If you''ve started something brand new, don't push so hard that you're going to vomit or injure yourself!!! You don't have to go full throttle all the time and especially not in the beginning of a new program. Make some modifications when you're first starting out.
***OVERALL LESSON: "Work within your Limits, but Challenge yourself!" In order to progress and feel/see results, you have to push, BUT LISTEN TO YOUR BODY!
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