NO MATTER WHAT ANYONE TELLS YOU TO THE CONTRARY, YOU SHOULD NEVER TRAIN EVERY DAY.
THIS APPLIES TO ANY FORM OF TRAINING.
SO, WEIGHTS ONE DAY, CARDIO THE NEXT, BOXING THE NEXT ON A SEVEN DAYS A WEEK BASIS IS UNACCEPTABLE AND WILL LEAD TO OVERTRAINING.
YOU MUST CONTINUALLY TAKE COMPLETE DAYS OFF FROM ALL TRAINING.
RECOVERY IS THE KEY TO GROWTH AND IMPROVEMENT.
TRAINING SEVEN DAYS A WEEK IS THE PATHWAY TO NERVOUS EXHAUSTION.
TAKE IT FROM SOMEONE WHO HAS BEEN THERE.
AN EFFICIENT LEVEL OF EXERCISE IS ONLY POSSIBLE WHEN OUR BODY IS ABLE TO CONTINUALLY SUPPLY WORKING SKELETAL MUSCLES WITH ENOUGH ENERGY TO COVER THEIR EXPENDITURE BY METABOLISM OF FATTY ACIDS AND CARBOHYDRATES (IN THIS FORM CALLED GLYCOGEN).
THE ENERGY
PRODUCED BY THIS PROCCESS IS CALLED ANDENOSINE TRIPHOSPHATE, MORE COMMONLY
KNOWN AS ATP. BUT HERE IS THE CATCH; ATP HAS TO COVER ALL EXPENDITURE
FOR HUMAN CELLULAR ACTIVITY REQUIRING ENERGY NOT JUST EXERCISE. EXERCISE
COMES TO AN END WHEN EITHER GLYCOGEN STORES ARE EMPTY OR DEHYDRATION
OCCURS. THE LEVEL OF INTENSITY WE CAN TOLERATE DURING EXERCISE FOR ANY
PERIOD IS DICTATED BY SEVERAL FACTORS. THE MOST IMPORTANT BEING THE CAPACITY
OF THE CARDIOVASCULAR SYSTEM TO TRANSPORT OXYGEN WHICH IS USED AS WELL
AS ENERGY, FOR FUEL IN THE MUSCLES. THIS IS KNOWN AS YOU AEROBIC AND
ANEROBIC CAPACITY.
YOUR MUSCLES DO NOT THEREFORE, GROW LARGER OR STRONGER DURING WORKOUTS.
MUSCLE TISSUE IS BROKEN DOWN THROUGH RIGOROUS WEIGHT TRAINING AND ONLY FULLY REPAIRS AND GROWS AFTER A SUFFICIENT REST PERIOD.
IF YOU TRAIN EVERY DAY THERE IS NO EXTENDED REST PERIOD AND ULTIMATELY PROGRESS WILL SUFFER.
TRAINING HARD IS STRESSFULL TO YOUR ENTIRE BODYS’ SYSTEM AND NOT JUST ‘LOCALLY’ TO INDIVIDUAL MUSCLES OR EVEN MUSCLE GROUPS. SO EVEN IF YOU TRAIN DIFFERENT MUSCLES OR MUSCLE GROUPS EVERY DAY, THERE IS NO ALLOWANCE FOR SYSTEMIC RECOVERY AND SO GROWTH AND PROGRESS WILL BE COMPROMISED.
WHICHEVER WAY YOU ULTIMATELY FORMULATE YOUR WORKOUT THERE WILL INEVITABLY BE SOME OVERLAPPING OF BODY PARTS. THIS IS ANOTHER REASON WHY SETS AND VOLUME MUST BE LOW.
YOU MUST PAY ATTENTION TO QUALITY REST
TIME AFTER WORKOUTS TO ALLOW FOR RECOVERY AND ALSO BY GETTING TO BED EARLY
IN ORDER TO ATTAIN MAXIMUM SLEEP.
AIM TO GET AT LEAST 8 HOURS QUALITY SLEEP EACH AND EVERY NIGHT. DAYTIME
NAPS OR SNOOZES CAN ALSO WORK WONDERS FOR YOUR RECOVERY.
LISTEN TO YOUR
BODY AND TRY NEVER TO FIGHT THE URGE TO SLEEP WHEN IT COMES.
IF YOU ARE STILL FEELING SORE AND LETHARGIC WHEN YOU ARE DUE TO TRAIN AGAIN, YOU HAVEN’T HAD ENOUGH REST AND SHOULD TRY TO GET MORE.
FOR CONSTANT IMPROVEMENT YOU MUST ALLOW FOR OVER-COMPENSATION.
OVERTRAINING MEANS A DECREASE IN IMMUNE SYSTEM PROTECTION AND ZERO PROGRESS.
FULL AND COMPLETE RECOVERY INVOLVES TWO OF THE BODIES MAJOR ‘MUSCLE
BUILDING SYSTEMS’:
DIETARY CARBOHYDRATES COMPLETELY REPLENISH THE MUSCLES’ ENERGY SOURCE
OF GLYCOGEN AND YOUR DIETARY PROTEIN SUPPLIES THE ‘BUILDING BLOCKS’ YOUR
MUSCLES NEED FOR REPAIR AND GROWTH.
