Overtraining occurs when the body's mechanisms for restoring balance are overwhelmed by physical activity, resulting in chronic fatigue. It is common in endurance athletes and those who train without proper recovery periods. Regular weight training should not exceed one hour, three times per week with rest days in between to allow muscle recovery. Overtraining can be caused by both physical and mental stresses and results in decreased performance along with symptoms like depression, soreness, and nausea. While mild cases may only require a few rest days to recover, severe or prolonged overtraining can take weeks or months to fully recover from and negatively impact athletic performance. Proper balance of exercise and recovery is important to prevent overtraining.

1. Overtraining Your Muscles - Important Things
You Need to Know
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Athletes have become common victims of the phenomenon
known as overtraining. This is
the state of the body where the
physiological and regulatory
mechanisms of the body cannot
anymore restore balance to the
individual. Instead of recovering
for a couple of days after a
strenuous activity, the over-
trained athlete experiences
chronic fatigue and staleness,
seeming to be in a constant state
of physical and mental
exhaustion. Aside from
endurance athletes and sports
players, even regular fitness buffs can experience overtraining
when they do their workouts without the proper knowledge of
how often and how long it needs to be done. A typical case in
point is weight training. When you lift weights as your chosen
mode of resistance exercise, you're not supposed to do it for
more than an hour per session and no more than three days a
week. You also need to do your weight training routines on
alternate days in order to give your muscles time to rest and
recover from the trauma brought about by the exercise. If you
lift weights for hours on end everyday, you are not only
wasting muscle but you're also making yourself vulnerable to
the debilitating effects of overtraining. Luckily this problem of
overtraining has minimal incidence in TACFIT Commando
fitness program.
However, it is not only an overeager and ignorant attitude that
can lead an individual to train more than what is necessary.
Mental, social, economic and environmental stresses such as
financial stresses, divorce or a loss of a job can trigger a

2. person to double or triple his exercise routines that can be
detrimental to the body. Physiological factors like lack of sleep,
hormonal changes, illness or injury can also cause this
phenomenon.
A decrease in performance which is usually accompanied by
fatigue and tiredness is the first obvious sign overtraining.
Other symptoms include depression, irritability, bad mood,
anxiousness, confusion, excitement, lack of concentration,
unwillingness to train and similar symptoms. Muscle soreness,
decreased maximal heart rate, decreased performance, loss of
strength, increased illness and injury frequency and loss of co-
ordination are also some of the other signs and symptoms.
Palpitations, nausea and dizziness are also common.
With mild overtraining, all it takes is a few days of rest and the
body can revert back to its normal functions. The athlete or
fitness buff can then resume sessions without any signs that
the event ever occurred. However, when you the condition
becomes severe, particularly when left unnoticed by the coach
or fellow players or the individual himself, it can take weeks or
even months before total recovery is achieved. This is
potentially bad news for the performance athlete who cannot
compete when in this state. Even if they do try to force their
bodies into training or competing, a noticeable drop in
performance is markedly evident.
It's important then to prevent it from happening at all costs.
One basic way to do this is to ensure that recovery time is
complete after each exercise session. The proper balance of
stress and recovery must be achieved to ensure that the body
is able to fully recover from each workout and is primed and
ready for the next practice and/or workout sessions. With
more help from Scott Sonnon you can get your ultra-fit body
built.