Overtraining, Part 3: Taking Corrective Action And Returning Successfully To Training

Feb 10, 2023

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In the final part of this three-part presentation on all aspects of overtraining, you will learn tips for returning to training with a refreshing new outlook and approach, how to heal, and how to ensure that this never happens again!

As you will hear, the key is adopting a new process—a fully intuitive approach. Yes, this entails “listening to your body” but it also means applying high-level reasoning and critical thinking to your training decisions. This includes being able to recognize when you occasionally need to back off—even when you’re feeling great—and learning how to emphasize recovery as the centerpiece of your training program, instead of letting it be an afterthought, (listen to my podcast with Joel Jamieson for more details).

An important element of this approach is minimizing chronic post-exercise muscle soreness, as this is a definite sign that you have been pushing beyond your current capabilities and/or have functional weaknesses and imbalances that can be addressed by adding new exercises to your regimen. You will also learn how to determine when it’s time to return to training when you are chomping at the bit and why you should stay away from establishing arbitrary timelines to what is a very delicate process—rejuvenating your mind and body after burnout.

TIMESTAMPS:

Part one and part two covered stress response in the body and discussed the symptoms of over-reaching. [02:24]

A variation in beat-to-beat intervals is representative of being rested, having a strong cardiovascular system and a healthy sympathetic to parasympathetic balance. [04:13]

Don’t over-train. Use your motivation, discipline, resilience to make good decisions. [06:00

It takes many, many years of experience to learn the hard way about applying that intuition into your stress/rest balance of daily life. [08:44]

You may over-train and get exhausted. The first step is psychological acceptance. “Okay, I screwed up.” Then do not pinpoint an arbitrary time to return to action [09:36]

There may come a time when you have to reevaluate your goals. You may learn it is time to give up and pursue other activities. Your extra time can be devoted to extra sleep as a payback on the sleep debt you have accumulated over the past years. [12:58]

Functional medicine is an avenue you might want to explore. [14:50]

Exercise can wait until you really are passionate about returning rather than getting back because you think you “should”. When you do start out, do half effort. [18:35]

The basic principles of the Primal Blueprint are: move frequently at a slow pace, lift heavy things and sprint once in a while. [20:19]

If you feel crappy after a “good” workout, you probably overdid it. Muscle soreness is a sign that you overdid it. [25:44]

The over-training pattern can truly be career ending and when you are a chronically overtrained athlete, you are shortening your lifespan. [29:46]

It is important to remember, if you are struggling, that the genetic differences we have are profound and some people can simply tolerate more stress than others. [36:10]

Just aspire to do your best. [39:52]

LINKS:

QUOTES:

"When you're deciding how to train, take what your body gives you each day and don't try to force more."

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