Weight Training Program For You
Weight Training Program For You
Weight Training Program For You
People go for a weight training program for the benefit it offers. Of all the benefits, muscle building tops the list. This is especially so for athletes. But not all are interested in building their muscles. Most of the people look for other health benefits like more physical strength, increased stamina etc. But not many people are aware of the major health benefits of this program. Weight lifting is found to increase the bone density and help in warding off osteoporosis in future. In spite of not being aware of these great benefits, a lot of people are generally interested in following some sort of a weight training program.
But how many of us care to find out whether we have the right Weight Training Program? Like anything in excess, over-training is also harmful, often leading to serious injury, chronic fatigue, and even muscle loss. Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.
What is over-training? Too much of training especially of high intensity can be called over-training. I am not suggesting for a moment that you don't have to put in a plenty of effort to see some good results. Whether you are a bodybuilder, athlete, or anyone else working out to build up your body or strengthen your muscles, you should make it a point to train your body hard and be consistent in doing the work-outs. In the process of weight lifting, you also have to progressively overload the muscles by increasing the weight and / or intensity of each weight. So, this gets tougher day after day!
But unfortunately, many of us mechanically increase the intensity of our workouts expecting to speed up the process of muscle building. Intense training combined with inadequate rest can lead to serious problems affecting your health and ultimately frustrating your efforts. The trick is to find the right balance between workout volume and intensity, and between rest and recovery.
Let us see how over-training affects various parts of our body.
1) Over-training affects the nervous system leading to increased pace of heart rate, poor appetite, high blood pressure, weight loss, sleep disorders, irritability, increased fatigue etc.
2) Studies show that over-training has negative effects on the levels of hormones. Considering the important role played by hormones in the muscle building process, this can have a detrimental effect on your training progress.
3) Over-training also has a negative impact on the immune system, your body's major defense against disease producing viruses and other infections. It can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow down considerably.
4) Over-training also affects our metabolic system by depleting glycogen levels and creatine phosphate levels on the one hand and by facilitating excessive accumulation of lactic acid on the other.
To sum up, over-training effects the entire body, and can seriously impact the results of your muscle building program.
If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible. In order to avoid over-training, you need to take a multifaceted approach. Determining the correct training program in terms of volume and intensity, eating the right foods, and getting the right amount of rest and recovery should be the immediate remedial measures
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