Over training?

Fitgirl · Post by **Fitgirl** » Fri Jul 20, 2007 4:29 pm

Ok I really need some input here, I've been training hard for a long time and really havent taken much time off, other then a few weeks ago when I had some sort of mystery virus and took off for a week. Things seem to be ok for awhile then this past week hit and I'm feeling really unwell, symptoms include:

headaches
Fatigue
nausea while doing cardio
backache
moodiness
and though I know if over training your resting heart rate goes up mine is fine though I cant seem to reach max HR when doing cardio!

I think i'm caught up in over training just wondering how to turn it around and how much time I should take off if I should at all. Recently dropped about 12 pounds down to 117lbs with 17% .

Thanks for any input

Boss Man · Post by **Boss Man** » Fri Jul 20, 2007 5:53 pm

Possible.

Check your pre-workout Carbs, see if the meal you eat about 1-2 hours pre-workout, is good ebough for Carbs, and see if your water intake is good during workouts.

If they're not good enough, they might recitify the problem, when fixed.

Fitgirl · Post by **Fitgirl** » Fri Jul 20, 2007 8:16 pm

Meals look like this:

4:30 am Protein shake
7:30 or so 2 egg whites and cereal (I'm a circuit trainer at a health club so I eat at work time may vary)
10:30 usually a banana (get off at 10:30)

11:00 I hit gym for cardio and weight training 3 days a week the other 3 are just cardio.

1:00 post workout turkey sandwich on whole wheat or tuna

Thanks a bunch I appreciate any input you may have!!

PS any advice for a pulled lat?

Boss Man · Post by **Boss Man** » Sat Jul 21, 2007 2:10 pm

Fitgirl wrote:Meals look like this:

4:30 am Protein shake
7:30 or so 2 egg whites and cereal (I'm a circuit trainer at a health club so I eat at work time may vary) I'd increase Egg Whites to 4, an add a Yolk
10:30 usually a banana (get off at 10:30) (More Protein)

11:00 I hit gym for cardio and weight training 3 days a week the other 3 are just cardio.

1:00 post workout turkey sandwich on whole wheat or tuna (Fine)

PS any advice for a pulled lat?

Pulled Lat, means taking it easy. So I wouldn't do anything too strenuous, but perhaps do Lat work, with very light weight, just to stimulate the area.

If it still causes a problem, then see a Doctor.

Fitgirl · Post by **Fitgirl** » Sat Jul 21, 2007 5:10 pm

Thanks a bunch! I may have to see doc or chiro having some major spasms in the right Lat!

will try the diet modification once I get back at it. Should be interesting working tomorrow I'm so used being hands on and in the middle of things!

swanso5 · Post by **swanso5** » Sun Jul 22, 2007 5:24 pm

take a full week off and get refreshed...it may be hard but you seems like you need it instead igf digging your recovery hiole deeper and deeper...what are you eatung for the rest if the day??? how much sleep do you get and quality???

Fitgirl · Post by **Fitgirl** » Sun Jul 22, 2007 5:30 pm

Rest of the day meals:

4:00 cottage cheese and an apple (or other fruit)

7:30 (or so) lean mean (turkey fish ect)
Salad or other veggie
sweet potato or rice

I know i'm not getting enough sleep right now probably about 5 hours due to schedule. In the summer I go in early (5:30am till 10:30am) so I'm home with kids. once school is in I go in at 8:30 and work till 1:30. Just been really restless lately and now with this lat Injury things seem worse.

SarahPT · Post by **SarahPT** » Tue Jul 24, 2007 7:16 pm

It does sound like it may be overtraining. When a person i sovertrained they tend to experience some but not all of the symptoms. I hate to say it, but training hard and getting on 5 hours of sleep a night is just not a good idea. Sleep regulates muscle recovery, how we matabolize carbs (our fuel), hormone production, etc. Not sleeping enough definately contributes to overtraining, and also makes us more injury prone.

Sarah