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Why Overtraining Halts Your Fitness Progress

Posted by Unknown Labels: Fitness, Halts, Overtraining, Progress

Why Overtraining Halts Your Fitness Progress / Fitness / Body Building Looking to lose weight? Try our FREE Calorie Counter ? | Log In Articles All Articles Nutrition Fitness CREATE A FREE ACCOUNT LOG IN WHAT IS FITDAY? FITDAY PC PREMIUM DIETITIAN SERVICE ArticlesFitnessNutrition HomeFitnessBody BuildingWhy Overtraining Halts Your Fitness Progress Why Overtraining Halts Your Fitness Progress The ever-so controversial topic of "overtraining" is sensitive among those who frequent the gym. It's difficult to fathom too much exercise as being detrimental to your overall fitness progress, although it is important to allow for sufficient rest time in between workouts. It's also important to realize that recommended rest time is dependent on a variety of factors, such as your fitness goal and preferred method of exercise. Understanding the value of rest time when formulating an effective workout plan is ultimately beneficial, but you shouldn't be deterred from regularly exercising out of fear of stunting your results.

Defining the Notion of Overtraining

Overtraining is simply described as excessive bouts of exercise that cause an overall decline in performance capacity, which in turn stalls your ability to build lean muscle mass. Overtraining is most notably related to weight training, although it can also apply to other modes of exercise, such as sprinting, which typically requires additional rest time. High-intensity aerobic exercise, like sprint interval training, should only be performed two to three times per week. This greatly differs from moderate-intensity anaerobic exercise, like weightlifting, which can be performed five to six days per week, depending on your fitness goals.

Effects of Overtraining

Exercise is just one component of an effective fitness regimen. Diet and rest time are also integral to your overall well-being, which is why you shouldn't place enormous emphasis on any single aspect of improving your physical fitness level. While too much exercise can cause major muscle groups to be become less responsive, too much rest time can lead to muscle atrophy. It's important to establish a balance between exercise and rest when executing your fitness plan. Allow for at least 24 hours in between weight lifting sessions and 48 hours between bouts of high-intensity interval training (HIIT). Consult a fitness expert or personal trainer if you're unsure about whether your current fitness regimen will result in maximum gain.

Balancing Your Diet

Overtraining can halt your fitness progress for a variety of reasons, but you can avoid the so-called phenomenon of overtraining by balancing your diet. Your diet should include a combination of carbohydrates, fats and protein. Each form of body fuel is important for natural recovery. Protein is most essential for post-workout meals because it's needed in order to help your muscle fibers grow stronger. Carbohydrates are necessary for pre-workout meal consumption because they're the body's preferred method of fuel during moderate- to high-intensity exercise. The body similarly uses fat as its source of fuel during periods of rest. Failing to eat a balanced diet can result in your body using muscle fibers as fuel, which results in atrophy.

Recommendations for Recovery

A healthy diet has the potential to increase the efficiency of average recovery time for most individuals, which ideally enables frequent gym-goers to exercise more often without overtraining. It's also equally important to remain hydrated throughout each day. Water helps supply fatigued muscles with the nutrients they need to recover more efficiently. Drink 6 - 10 eight-ounce glasses of water per day. In addition, sleep for at least eight hours per night to enhance recovery time. Following these simple steps with help you exercise often without experiencing the muscle-degenerative effects of overtraining.

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John Shea is a team sports fanatic and fitness aficionado. His work has been published across a wide platform of online audiences in the realm of health and fitness. His passion for fitness is exemplified in his writing, as he aims to help readers improve their overall well-being.

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How Women's Fitness Differs From Men's

Posted by Unknown Labels: Differs, Fitness, Womens

How Women’s Fitness Differs From Men’s / Fitness / Body Building Looking to lose weight? Try our FREE Calorie Counter ? | Log In Articles All Articles Nutrition Fitness CREATE A FREE ACCOUNT LOG IN WHAT IS FITDAY? FITDAY PC PREMIUM DIETITIAN SERVICE ArticlesFitnessNutrition HomeFitnessBody BuildingHow Women's Fitness Differs From Men's How Women's Fitness Differs From Men's Women can be just as fit as men, but that level of "fitness" will never quite be the same. Women's bodies are different from men's. Not only do men and women have different levels of hormones, but the amount of fat and muscle in their bodies is very different as well. Your goal should be to work out for you, according to your gender, body mass and target goals!

Where Men and Women Differ

It's not just the sex organs that are different among men and women, but there are a few marked differences:

Testosterone -- Men have higher levels of testosterone than women, and women have higher levels of estrogen than men. Testosterone is the hormone that helps the human body to pack on muscle, while estrogen leads to the growth of fat cells, along with all of the other markers of female sexuality. Women have a harder time packing on the muscle due to higher levels of estrogen and lower levels of testosterone.Weight Loss -- What is the most effective way to burn fat and lose weight? Build muscle! The more muscle you have on your body, the more calories you will burn every day and the faster your metabolism will run. Seeing as men have an easier time building larger, more active muscle, it stands to reason that men will have an easier time losing weight as well. The same quality and amount of workout will often yield better results in men than in women.Flexibility -- This is one area where women always take the cake. Women are naturally more flexible than men, as their bones are shorter and have less pronounced corners. The female body tends to be more rounded, and the bones around the pelvis are more flexible than men's pelvic bones.Muscle Mass -- Men naturally pack on more muscle mass than women, due simply to their higher testosterone levels. If you measured the body mass index of the average man against an average woman of the same weight, the man will usually have a lower body mass index (indicating greater muscle mass).Body Mass Index -- The body mass index determines the ratio of fat to total body weight. Women tend to have a higher body mass index (meaning more fat), but a "healthy" BMI for women is about 5% higher than for men. This is because the fat on a woman's body is important for healthy reproductive function.
What does this mean?

Basically, it means that men have a slightly easier time getting in shape than women do. Men can build muscle more easily, which will in turn help them to lose weight and get in shape. Men also have more strength than women, and they can handle heavier loads more quickly.

That doesn't mean that women can't get in shape as well. It just means that they need to find a workout program that plays to their strengths, and they shouldn't try to compete with their fellow man. If you're not seeing the same amounts of gain as your boyfriend/husband/male friend, don't worry about it! Your bodies are designed differently, and what is "fit" to you is not the same as his definition of "fitness".

Unsaturated Fats & Your Body Chemistry

Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise -- he does so six days a week -- and loves to share his passion for fitness and health with others.

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The Fitness Article

Top Fitness Articles of the Week — February 1, 2015

Why Overtraining Halts Your Fitness Progress

How Women's Fitness Differs From Men's

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Top Fitness Articles of the Week — January 25, 2015

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