Overtraining

I am pushing away at Week 3 of P90X.  So far so good, but this week I have felt a little more tired than the last two weeks.  It could be a result of the cold I had over the weekend or maybe I'm pushing just a little too hard.  I was sent this article on overtraining awhile back and wanted to share here.  We have to push ourselves to take our fitness to the next level - but sometimes we have to pull back a little too and give our bodies a much deserved rest.  I apologize that I do not know who to credit for this article.  If any of my readers know the origin of this article, please let me know so that I can give credit where it is due.

WHEN DECREASING TRAINING IMPROVES YOUR PERFORMANCE

 

Overtraining syndrome frequently occurs in athletes who are training for competition or a specific event and train beyond the body's ability to recover. Athletes often exercise longer and harder so they can improve. But without adequate rest and recovery, these training regimens can backfire, and actually decrease performance.

Conditioning requires a balance between overload and recovery. Too much overload and/or too little recovery may result in both physical and psychology symptoms of overtraining syndrome.

Common warning signs of overtraining include:

* Washed-out feeling, tired, drained, lack of energy

* Mild leg soreness, general aches and pains

* Pain in muscles and joints

* Sudden drop in performance

* Insomnia

* Headaches

* Decreased immunity (increased number of colds, and sore throats)

* Decrease in training capacity / intensity

* Moodiness and irritability

* Depression

* Loss of enthusiasm for the sport

* Decreased appetite

* Increased incidence of injuries.

HOW TO TREAT OVERTRAINING SYNDROME!

It's hard to predict overtraining since everyone's body is different. It is important, however, to vary training through the year and schedule in significant rest time.

Treating Overtraining Syndrome

If you suspect you are overtraining, the first thing to do is reduce or stop your exercise and allow a few days of rest. Drink plenty of fluids, and alter your diet if necessary. Crosstraining can help you discover if you are overworking certain muscles and also help you determine if you are just mentally fatigued. A sports massage can help you recharge overused muscles.

Measuring Overtraining

There are several ways you can objectively measure some signs of overtraining. One is by documenting your heart rates over time. Track your aerobic heart rate at a specific exercise intensities and speed throughout your training and write it down. If your pace starts to slow, your resting heart rate increases and you experience other symptoms, you may heading into overtraining syndrome.

You can also track your resting heart rate each morning. Any marked increase from the norm may indicated that you aren't fully recovered.

Another way to test recover to use something called the orthostatic heart rate test, developed by Heikki Rusko while working with cross country skiers. To obtain this measurement:

1. Lay down and rest comfortably for 10 minutes the same time each day (morning is best).

2. At the end of 10 minutes, record your heart rate in beats per minute.

3. Then stand up

4. After 15 seconds, take a second heart rate in beats per minute.

5. After 90 seconds, take a third heart rate in beats per minute.

6. After 120 seconds, take a fourth heart rate in beats per minute.

Well rested athletes will show a consistent heart rate between measurements, but Rusko found a marked increase (10 beats/minutes or more) in the 120 second-post-standing measurement of athletes on the verge of overtraining. Such a change may indicate that you have not recovered from a previous workout, are fatigued, or otherwise stressed and it may be helpful to reduce training or rest another day before performing another workout.

A training log that includes a note about how your feel each day can help you notice downward trends and decreased enthusiasm. It's important to listen to your body signals and rest when you feel tired.

You can also ask those around you if they think you are exercising too much.

While there are many proposed ways to objectively test for overtraining, the most accurate and sensitive measurements are psychological signs and symptoms and changes in an athlete's mental state. Decreased positive feelings for sports and increased negative feelings, such as depression, anger, fatigue, and irritability often appear after a few days of intensive overtraining. Studies have found increased ratings of perceived exertion during exercise after only three days of overload.

Research on overtraining syndrome shows rest is the primary treatment plan. Some new evidence indicating that low levels of exercise (active recovery) during the rest period will speed recovery. Moderate exercise has also been shown to increase immunity. Total recovery can take several weeks and includes proper nutrition and stress reduction.

The subjective assessments, and mental state of an athlete is clearly the most reliable indicator of overtraining. Unfortunately, most athletes ignore these signs or wait too long before doing something. An important component of exercise is to objectively measure your training and modify it before damage is done.

Cuckoo for Coconuts!

I LOVE coconut!  And since I live where there is more than an abundance of coconuts, I'm always interested in new articles on it's' health benefits and recipe ideas.  So when I came across this article by Dr. Jordan Rubin, I just had to share it here!  This is taken from Jordan's newsletter Extraordinary Health.

Cuckoo for Coconuts

You might call it a cultural craze, since the coconut has been exploding on the scene with coconut water brands and more. It’s everywhere! So let’s take a closer look at this fascinating phenomenon called the coconut. Even though the word nut is in coconut, it’s not a nut—or wholly even a fruit. It’s technically called a drupe; it’s a fruit with an outer husk or skin, a usually succulent middle layer, and a hard and woody inner shell usually enclosing a single seed.

While coconuts may fit neatly under the drupe umbrella, not all coconuts are created equally. While it’s true that coconuts are superfoods packed with vitamins, minerals and fiber, there’s a difference, for instance, between young coconuts versus mature coconuts as well as coconut water versus coconut milk. For example, young coconuts have more water and soft, gel-like coconut meat, while mature coconuts have less water and firmer coconut meat.

While both young and mature coconuts are good for you, the mature coconut may have a slightly higher healthy fatty acid content, while young coconut may have a bit of an advantage water-wise. Here’s why: young coconut water is high in B vitamins, minerals (especially calcium, magnesium and potassium), contains the highest form of electrolytes in nature, and is completely sterile and so close to the structure of human blood that it can even be transfused directly!

Speaking of coconut water, let’s just clarify that coconut water is the liquid inside the coconut. Coconut milk, however, is made from the expressed juice of grated mature coconut meat and water. Going a step further…coconut cream is made in a similar way as coconut milk, but contains a higher ratio of coconut to water, thereby making it thicker. You can even buy or make coconut kefir—providing probiotics and enzymes—from coconut water or coconut milk.

Let’s not forget about coconut oil—known as the world’s healthiest oil—from the coconut meat that contains ultra-healthy medium chain fatty acids like lauric acid, myristic acid, caprylic acid, palmitic acid and more. Don’t use just any coconut oil, either, because coconut oils on the market vary dramatically quality-wise. Low-quality coconut oils are processed by chemical extraction, using solvents, or are hydrogenated, bleached and deodorized. A high-quality extra virgin organic coconut oil derived from fresh coconuts with no GMO ingredients, bleaching, deodorizing, refining or hydrogenation is what you want to look for and use.

Two other popular drupe derivatives are raw coconut cream and raw coconut kefir. Raw coconut cream is created by pressing or “juicing” the meat of the mature coconut. This creates a food loaded with medium-chain fatty acids that are easily absorbed by the body—providing a yummy source of quick energy, while not raising your cholesterol levels or adding pounds to your frame. An added bonus is that raw coconut cream has the consistency of cream cheese and has a smooth texture—making it an ideal healthy snack or ingredient in a raw dessert or smoothie. What’s more is raw coconut cream is perfect for those on a raw, vegan diet.

Raw coconut kefir is made from raw coconut water that is naturally fermented with probiotics, but it’s dairy-free, suitable for vegans, and packed with enzymes. Raw coconut kefir also promotes a healthy intestinal environment supporting your body’s immune and digestive systems, while aiding in detoxification. Likewise, raw coconut kefir supports proper hydration since it is a highly organized, ionized water source containing essential elements that promote the proper function of all the body’s organs and systems.

With such great taste and a variety of health benefits, it’s no wonder there’s a cultural coconut craze. So, if you’re going cuckoo for coconuts, now you have the scoop on this amazing drupe!

Coco Macaroons

Makes about 4-5 dozen

Ingredients:
7 cups of dried coconut flakes
2 cups Rapadura or raw honey
6 Tablespoons extra virgin coconut oil
1 teaspoon organic vanilla extract
Directions:

In a large mixing bowl, mix the Rapadura or raw honey with the coconut oil and vanilla extract until well mixed. Slowly add the coconut flakes. Blend together well or knead with your hands if necessary. Drop mixture by the tablespoons onto baking sheets. Place in the oven with just the oven light and let them set for 24 hours or you may use a dehydrator set on 105 degrees Fahrenheit for 24 hours. Serve. Store the remaining macaroons.

For this and other great coconut recipes, visit http://www.extraordinaryhealth.com/.

P90X is in the Air!

I have had a lot of problems with our internet connection where we live so I have been unable to keep up with this blog lately.  I've missed being here!

2011 is going great for me!  I started doing P90X on January 3rd and have fallen in love with it!  I'm only on Day 12 but have already lost 5 lbs.!!!  I didn't expect such immediate results so I am VERY happy!

If you've had some good success with workouts such as Slim in 6 or Power 90 and are looking to take things to the next level, I definitely recommend giving P90X a shot!  Trainer Tony Horton make the workouts fun and motivating and keeps things new and exciting so you find yourself looking forward to your daily workout rather than dreading it.  We have a small group meeting at our house at 6 AM every morning to workout - talk about motivation!  No way am I going to miss a workout when there's others counting on me to be there with them!

If you want to order P90X, click here, or email me at coachsueann@yahoo.com for info on how you can get it for 25% less than the retail price! 

Happy New Year!

Another New Year!  I love fresh starts and I love the feeling of a whole new year ahead to accomplish great things.  This is going to be the best year ever!  I'm determined to be the best coach I can be for those I coach and to see my Team Beachbody business grow beyond my wildest expectations!  I'm looking forward to a great year with my family and watching them grow as well.  I'm excited about what God has in store for my life in 2011. 

How about you?  What are looking forward to?  Is THIS going to be the year that you meet your fitness goals?  Don't let your New Year's Resolutions die out with the smoke from the fireworks.  Make your plans and lets work together to stick to them!  If I'm not already coaching you, click HERE to have me coach you for FREE!  We can come up with a plan to help you see where you can go physically.  And maybe you'd even like to consider coaching as well!  I'm always looking for new people to join my awesome and growing team!  It's still free to sign up as a coach up until January 7th, so PLEASE email me if you are interested!

I KNOW this is going to be a great year for me!  Let me help you make it a great year for YOU as well!