People often talk about the fear of over training. However i feel over training is just a state of insufficient nutrition and improper rest. So what is excessive training for one, might be just a warm up for other. Diet and rest are two things that determine what is the optimum time and volume of exercise for you.
Symptoms and effects of over training:
1. Muscle soreness which continues for longer period of time.
2. early onset of fatigue.
3. Decreased muscle strength.
4. Loss of motivation and enthusiasm.
Avoiding over training
After your workout, the body goes into catabolic state (i.e breakdown of muscles). If not provided with proper nutrition at this moment of time, the body becomes calorie deficient ad rate of break down muscle tissue increases. Hence a proper diet is must to help body recover and rebuild muscles that are broken during your workout.
Rest is the next important thing. Time your training to allow maximum rest to muscles. Splitting the training program so that different muscles are worked on different days is one way to maximize the delay between working out the stressed muscle again, hence giving it ample time to recover.
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