Fitness article: How to Effectively Prevent Fitness Overtraining

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The saying "No pain, No gain!!" may not always hold true. Many researchers and doctors believe competitive athletes should not work out every single day of the week. The body puts muscles in a catabolic state during high-end performance training (catabolic state occurs when your muscle cells are breaking down). Athletes who overexert experience symptoms such as fatigue, muscle atrophy, mental depression, weakness, higher chances of illness, and in severe cases, discoloration of urine after a workout. It is actually during the post workout period (anabolic period), where the athlete has the opportunity to heal and restore his muscle cells. Some doctors go as far to say that weight training every other day is sufficient. While others feel that having a 1-2 day break in a week is sufficient. However, it is well known that high-end athletes train 6 days a week consistently with no side effects. Personally, I recommend a routine of a 3 day workout and 4 day rests for the true beginners to avoid being overwhelmed by POMS (post onset muscle soreness). The body becomes more efficient at dealing with muscle soreness over time and I would suggest eventually changing the routine to 4-5 day workouts and 1-2 day rests. Do not get me wrong, POMS for the most part is a good indicator that your bodies’ muscles were stimulated and are working hard to strengthen them. However, if you are so sore you cannot get out of bed in the morning, that is a good sign you over trained!

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