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davidlee1711
Question:
What can you do in an overtrained state to remedy the position?!
I am 27 and compete in many sports and train with weights additonally and have done from a young age. I do have an addictive requirement to exercise hard and compete, often 'pushing through'. About 2 years ago noticing that i was not recovering, then frequent hits of extreme tiredness and almost illness that would not go away with rest accompanied with digestive problems.. extreme irritability and often feeling like i would 'pass out'. I now train less, more rest days but wonder if i can ever get back to the levels i was at 2 years ago. The phases of illness last about 5-6 weeks sometimes longer - requiring a holiday to reset myself... then i can have periods of feeling on exceptional form, often feeling excellent and crashing for no clear reason after this. Complete rest does not seem to help as i get extremely irritable frustrated and find i can feel worse... any ideas appreciated.
All blood tests normal and no underlying medical condition has led me to beleive i may be suffering from OTS.
I use a heart rate monitor and resting is 48-50, at the moment around 65, so clear sign, but how do you recover/lower this?
i supplement with multi vits and glutamine and follow a good diet.
Asked by davidlee1711 - 6 answers - 17 weeks 4 days ago
The Krypteia
You really need to better plan your workouts and incorporate periods of deloading or total rest into your yearly plan..
So for eaxample you workout for 4-6 weeks with then 2 weeks of a deload (work rate reduced to 50%) or you take a complete 10-14 day rest and then start your next training cycle.
I would also increase your intake of B vitamins as these are powerhouses when it comes to recovery. Low levels of Niacin (Vit B3 or NADH for Biochemists) can give rise to insomnia due to the cells having low energy levels and struggling to do there job efficiently. This can lead to a lag in the reapair jobs that need to be done especially DNA/RNA synthesis so they contimue to work when there is less activity going on in the bodye.g. While your body is trying to slow down. Its like a back log.
Hope this helps..
Submitted 17 weeks 3 days ago by The KrypteiaT_Larsen
I don't see clearly what your training is consisting of. But normally if it is weight training, you'll have to reduce your training to about 50% every 4 weeks, in 2 weeks or so, so your muscles restitute and your bones have the chance to follow the growth of the muscles.
Submitted 17 weeks 2 days ago by T_LarsenThen i have this feeling that your diet also has a role in this. So you will have to think about what you put in your mouth. Fx. you say that a good football player on a high level have to eat about 12.000 - 15.000 kJ per day and especially eating a decent meal inside an hour after training is vital.
davidlee1711
Thanks guys - thats usefull, cheers
Submitted 17 weeks 1 day ago by davidlee1711nh8479
Look into "periodization"
Submitted 15 weeks 3 days ago by nh8479EnduranceRun
You might have a virus so see your doctor.
You might not be over training you might just have staleness where you get depresed about your training because it becomes boring. Try various other training methods and get that energy back into your training! It does not have to be complete rest.
Submitted 15 weeks 2 days ago by EnduranceRundavidlee1711
Thanks,
Submitted 14 weeks 13 hours ago by davidlee1711No virus/medical condition as I have had all of these ruled out by blood testing etc etc....
I have tried complete rest but get really frustrated so am following a moderate (more rest time) programme and I think the above comment could be true... I always find a trip away to go surfing, although tiring and energy sapping, works really well and i come back fine, then seem to slide down again with training on weights/squash/football...
thanks for the comments