In my younger years, I adored playing sports. The good news was that I was fit and skinny and loved working out. The bad news is that I’m over it.
One way you can overdo it is to continue to work despite your injury. For example, if I strain my shoulder while doing heavy bench presses, I’ll take a pack of ibuprofen to mask the pain so I don’t miss my next workout. Now I know how stupid that was and that my injury needed to fully heal before challenging my shoulder again. Instead, I compounded my original injury with more shockwaves, and opened the door for her in the spine (Bone-to-bone rubbing), and eventually to major shoulder repair surgery later in life.
Pushing injuries is a common fallacy in our society, and it probably stems from the philosophy of most coaches. Ankle sprain, not a big deal. Play it or re-record it and go back to the game directly. When you do this, the original injury gets worse.
In class, I would like to ask my students in Hannover College If they can remember any incidents they were injured and continued. All athletes can list at least one, and most can list many. Next, I ask if they think they got away with it and if it was the right thing to do. Most answer yes and yes. In response, I ask them to call me 20 or 30 years in the future and tell me how they are doing. This is because the body keeps accurate diaries of such excesses, and when the damage is advanced enough, you begin to feel stiff and achy, wondering where they came from.
And this is just the starting point. It gets worse year after year with bone rubbing and bone distortion, and if it gets really bad, you’ll need a joint replacement. So here’s how to avoid it:
What is overtraining? How does it affect my body?
Another common mistake is overtraining caused by not understanding the relationship between intensity and volume of exercise. In general, this should be an inverse relationship. If you exercise at high intensity, you should reduce the volume. Similarly, if the intensity of the exercise is low, you can increase the volume. Keeping this relationship in check is especially important when it comes to weightlifting, also known as resistance training.
Novice weightlifters are often guilty of overtraining because they do too much, thinking that the more they perform the better, and get stronger. incorrect. Weightlifting stresses muscles, often causing microscopic damage to muscle cells that require repair. During the repair process, the body will seek to do more than just repair the damage done to the previous level. It will overcompensate and add more contractile proteins to muscle cells. It does this to strengthen the muscles and help them deal more easily with challenges in future workouts. However, repair and especially overcompensation take time and resources to accomplish. If you do a lot (high intensity and a lot of volume) you tear muscle excessively. This requires more rehabilitation time, but if you don’t provide it, your next exercise will attack the muscles before they fully recover.
What is the value of rest days with exercise?
Perhaps the most important discovery in strength training over the past 75 years is the value of rest. This lesson came too late for Americans Olympic Sixties weightlifting team. Until that time, Americans had excelled in Olympic weightlifting, winning gold medals in almost every weight class. Then something happened.
yes, steroids It appeared on the scene, but every country was using it, and it wasn’t illegal yet. The main development was the application of science to training, which is exactly what Russia and Bulgaria did, and in the process, they surpassed the Americans, leaving us in the dust that we were lucky to win a bronze medal in any weight class. .
Two major scientific discoveries pushed the Russians and the Bulgarians forward in the Olympic competition. The first was to reduce training volume which allowed for increased training intensity, resulting in more strength. The second is to apply more rest between exercises to ensure a complete recovery.
Ironically, at the time, with their Olympic performance in decline, the Americans went in the opposite direction. In an effort to catch up, American weightlifters have raised the intensity and volume of training. Part of this resulted from misinformation from the Bulgars who purposely, “tongue in cheek,” misled the Americans that they did not train as hard as the Bulgars, and for this reason they continue to fall back further and further. The opposite was true, but we didn’t know better.
It wasn’t until the Iron Curtain fell and communication improved that the truth was revealed that the American team had been duped into massive overtraining while the Bulgarians rested more, laughing at our stupidity.
How do I balance exercise, diet and sleep?
This brings up another important aspect of training. When you’re training, think of your general approach as a three-legged bench. One leg exercise. It is important not only to exercise the right way as described above, but to pay attention to the other two legs.
The second stop is proper nutrition, and protein is a big factor. The average person needs about 0.36 grams of protein per pound of body weight. This can increase to 0.55 grams for runners and other endurance athletes. But for weightlifters, protein needs are at least 0.72 grams and can go as high as 1.0 grams per pound of body weight for those who train hard at a very high intensity.
The third stop is sleep. Hard work is only preparation to make progress. Real progression occurs during sleep because this is when the rebuilding process and protein synthesis are maximized. In other words, without enough sleep, you’re shorting yourself, no matter how dedicated you are to training and nourishing. The average person needs seven to nine hours of sleep a night, and those involved in intense training should get at least that much quality sleep.
The bottom line is that vigorous exercise is good for the body, but you need to be smart about it and not overdo it.
You can reach Bryant Stamford, Professor of Kinesiology and Integrative Physiology at Hanover College, at firstname.lastname@example.org.