79A - Fit and Well Column for July 18th, 2004

79A - TITLE: "Balanced Fitness"

Dear Trish and David,

I have an unusual problem, maybe you can help.

I have been exercising diligently for over six months now. I do about an hour of intense cardio, and resistance training. I'm in the gym six times a week.

The truth is, I'm getting very frustrated. I don't seem to be making ANY progress! I've even started working harder in my weight training, but no additional gains. And, on top of that, I'm getting more and more exhausted, and more and more frustrated.

I feel I have to "kick up" my workouts. What do you suggest?

Sincerely,

Daniel in Davidsonville

Dear Daniel,

First, congratulations on your focus, enthusiasm, and tenacity! It is wonderful to hear about such dedication to one's fitness.

Next, here's a shocker! You need to SLOW DOWN, take it easy, and back off! "Yipes", you say. "How can that be?". Well, let me explain…

There are many people, like Daniel, who get "stuck" during their fitness journey. They seem to be doing ALL of the right things, but are making less and less progress. And, at the same time, it is not unusual for one's health to diminish, and even feel depressed and lethargic.

The "syndrome" responsible for this is called "over training". Most people dismiss this concept, because they don't seem to be working that hard. But let's examine the root of the problem.

The "Quick Start" Dynamic

When one begins engaging in a physical fitness regimen, a number of interesting things happen.

First, there is usually a feeling of increased energy, and stamina. One becomes "reacquainted" with the body, and starts appreciating movement.

At the same time, the system becomes overloaded at times. Remember, for a period of time, either long or short, the body has been idle, or "sedentary". Suddenly, muscles are used at a level and pace that they are unaccustomed to. There is cellular and systemic breakdown, and subsequent repair and strengthening. This is the principal of strength and endurance training!

If there is insufficient time for recovery, or inadequate nutritional elements to support recovery, NOTHING is really accomplished. You work hard, and never get stronger! And your entire system gets weaker.

People often don't understand, and respect, the principle of muscle recovery, and supportive nutrition.

A few weeks ago we discussed "systemic adaptation". This is where the body efficiently adapts to whatever repeated stress it undergoes. The body is a machine of utmost efficiency, and it always finds a way to perform a movement, or series of movements, in the most energy-efficient way. In other words, the body HATES to be overloaded, and always works diligently to protect fat stores.

So when you are exercising on a regular basis, the body adapts, and stops responding positively. And, again, when muscles are overloaded, they do not have the opportunity to be repaired and strengthened. You literally get weaker, endurance decreases, and other problems begin to develop.

• increased resting and sub maximal heart rate (resting heart rate can also be decreased in over training state)
• muscle soreness
• decreased maximal heart rate
• menstrual irregularities
• decreased performance
• loss of strength
• increased illness and injury frequency
• loss of co-ordination

• depression, fatigue, irritability, bad mood, anxiousness, confusion, excitement, desperation, lack of concentration
• unwillingness to train
• feeling of inability to go on training
• sleeping problems
• bad appetite
• abnormal sweating
• palpitation
• nausea
• dizziness

The CURE!

For the beginning exerciser, or even the accomplished athlete, the "cure" for over training is simple… BACK OFF!

Not easy to do for many! And maintaining a balance between challenge and chronic overload is difficult. And it changes constantly. And you thought fitness was simple!

When you are exercising, muscle tissue breaks down. You need to give it a chance to rest, so it can build back up. If you push your muscles too constantly (for example, by working out vigorously every day of the week), you wear them down. Large muscle groups need 2-3 days to recover from a moderate to intense workout. Either skip days, or do "split routines" to allow for muscle recovery.

Hydrate!

Your body needs a regular, adequate supply of water. This is especially true when you are losing water while exercising (both is sweat, AND internally). Water accounts for up to 60 percent of your body weight and 70 percent of your muscle tissue. If you do not restore your water supply, you risk fatigue and overheating. Drink before, during, and after your workout!

Eat Well

While you are exercising, you use energy that has been stored as carbohydrate and fat. You need to replenish these stores or your body will compensate by slowing down on its own. Make sure you consume complex carbohydrates such as pasta and cereal, along with fruits, vegetables, and adequate protein (meat and/or beans).

Not sure? Consult your medical practitioner, or a Certified Nutritional Counselor!

Remember, in exercise and fitness, "if it works, CHANGE IT!". If you've found a routine and regimen that is effective, enjoy it for a while. But ALWAYS be prepared to change it. Otherwise, you work harder, and benefit less.

Health and fitness is a dynamic process. Ever changing, always challenging. Enjoy! Be Fit and Well!