The answer is most likely due to a lack of recovery or inadequate rest after an intense exercise session. This is why you should "listen" to your body as it always "tells" you what you need to know. In this case, your body is telling you, "cease and desist with the hard training and please let me rest!" What many people fail to do is actually listen to the body and abide to what it says. You may have reached the stage referred to as "over-reaching" (short-term fatigue) and are in danger of getting to the stage called "over-training" (long-term fatigue) if you're not careful. Overtraining is exhibited by a decline in exercise performance due to excessive training. If you've just experienced a feeling of sluggishness recently, all that's needed is to allow your body and mind to rest at least one but maybe two days. Failure to take time off from training will cause your body to regress into a state of longer-term fatigue which could require at least a week of rest! In addition, your immune system may be compromised, causing you be become sick more easily. As your exercise intensity and/or volume increases, the risk of compromising your immune system function increases. This means that your risk of contracting an infection increases. To maintain your immune system function while engaging in intense weight training, be sure to get adequate micronutrients. Vitamins A, B6, B12, thiamin, C, D, and E and the minerals iron, zinc, selenium, copper, and magnesium are associated with immune function.
Active recovery is an option if you cannot resist hitting the gym most days of the week. This simply refers to exercising at a low-intensity level (i.e., 50% loading with high repetitions) on days when you do not feel your best. In this way, you can enhance your recovery. Another option is to "periodize" your workout days--for instance, rotating your workouts with hard, medium and light intensities every other day (i.e., Monday is hard day, Wednesday is medium day, Friday is light day). "Periodization" refers to a concept wherein your training is broken down into chunks (i.e., hard, medium, light workouts) as a means to avoid overtraining and to keep your training "fresh". Training in this way is very practical and will enable you to get stronger, more powerful, and gain muscle mass while lessening the risk of injury. Tapering your training means reducing training volume and/or intensity to avoid overtraining. Detraining means the cessation of regular training. A few days of rest will not impair exercise performance. Retraining refers to recovery or the conditioning after a period of inactivity.
There are several factors which determine one's ability to recover from workouts. These factors include age, training intensity, nutrition, stress, and level of cardiovascular fitness. The most significant factor is age because younger people recover much faster from workouts than older people. Training intensity is the next significant factor because high-intensity training requires more recovery time. Nutrition should not be underestimated since a lack of nutrients will inevitably slow recovery. Of course, high stress slows the recovery process. A high level of cardiovascular fitness hastens the recovery process because the circulatory system is able to deliver more nutrients and remove metabolites more quickly.
Some of the markers of overtraining are the following:
Do some of these markers seem familiar and apply to yourself? If so, then you need to make a change in either your lifestyle, your training routine, or both.
Regarding a change in your lifestyle, consider the following:
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
Brian Danley, CFT "Motivation is what gets you started. Habit is what keeps you going." 408-688-1586 (cell) briandanleyfitness.com https://www.linkedin.com/in/briandanleyfitness https://www.facebook.com/BrianDanleyFitness
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I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body.