Over-Training Fitness Tip

Avoid Over-Training Fitness Tip

If you feel burnt out, weak and/or sore, you are probably over-training. Not providing your muscles with enough rest will often prevent you from making improvements. Training the wrong muscle groups on consecutive days will also counteract your good results. Doing too many sets and exercises per muscle group will also cause over-training.

Remember that weightlifting, especially in an intense program, produces what's called 'tissue micro trauma.' Those tiny tears in the muscles that temporarily decrease strength and cause varying degrees of muscle soreness. It is absolutely necessary to provide ample rest time between successive training sessions. Muscles generally require about 48 hours for the resting and rebuilding process before you work them again.

Another example of over-training is doing duplicating movements of several similar exercises for one specific muscle group. It makes no sense to do three sets of Bench Press with a barbell and then do three sets of Bench Press with dumbbells or Push-ups. Each of these exercises requires exactly the same movement and works the same specific muscle. Instead for example, it would make much more sense to do bench press for overall middle chest (either barbell, dumbbell, or machine); to do incline bench press for upper chest; and to do dips for lower-outer chest.

Posted by Global Health and Fitness Program

Posted on: Monday September 19, 2005 2:10 pm

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