Frequent training and whole body inflammation

  Previous research has shown that people who train twice a day run a high risk of overtraining. Training too often produces high amounts of the chemicals that tear down muscle tissue and cause inflammation.

How to prevent overtraining has always been somewhat of a mystery. However, scientists from Appalachian State University now attribute overtraining to a chronic whole body inflammation response.

Intense exercise (weightlifting and aerobic training) causes small, micro injuries to joints, muscles and blood vessels. In response to this, the body releases stress chemicals that promote the healing process. Some people train too long or too often, and they don’t give their bodies with enough rest and quality nutrition. Their bodies continue to release these stress chemicals. This constant elevation in stress hormones creates a metabolism that makes it impossible to see improvements.

The harder you exercise, the more recovery time you need between bouts. Don’t use a haphazard approach, it’s a sure method for plateaus and stagnation that promote frustration, more training which leads to overtraining.

Medicine & Science in Sports & Exercise

Optimal recovery time between workouts

Giving your body enough time between intense training sessions is crucial if you want to see results. Often, in their haste to speed the process, some people exercise too often. So how do you know what is the right amount of time between workouts?

The simple answer is, we don’t.

In a series of weightlifting studies, a group of Canadian researchers has revealed that optimal nerve-muscle activation takes at least a full week to recover after an intense weightlifting session. The nervous system sends the electrical impulse that powers and co-ordinates muscle contraction and is the key to lifting your heaviest weights.

Only lifting your heaviest weights will trigger the body shape changes that most people want. This research showed that it could take as long as seven or eight days for the nervous system to fully recover so maximal force can be generated. That’s why you have to be so careful with program design – its far better to less and do it well and concentrate on the nutrition to enhance results.

Don’t run the risk of overtraining,– its the fastest way to kill progress and motivation. Follow the Metabolic Precision 10 Point System

Here’s what the MP 10 Point System will do for you:
  • Spell out the right type and amount of exercise that’s right for you.
  • Make sure you're doing just enough of the correct exercise
  • Avoid doing too much, too soon or the wrong type
  • Prevent overtraining and plateaus which kill motivation and progress.
  • Create a gaining momentum throughout your program that accelerates results!
  • Finish your program invigorated, not exhausted or sick of exercise.

Journal of Strength and Conditioning Research

Carbohydrate drinks may not be enough to prevent immune system breakdown

After a tough workout, most people simply grab a Gatorade-type sports drink and head for the shower. However, research now shows that some people may need more than a sugar-based drink to prevent immune system breakdown after intense training.

Dr Alexander Koch from Truman State University recently studied the effects of drinking a carbohydrate beverage before and after weight training exercise and found it had no beneficial effect on the immune system.

This study goes against a lot of others that suggest a carbohydrate beverage helps restore impaired immunity. Probably the reason for the discrepancies is that the immune system is complex, and different people respond differently to various stresses.

A cold or the flu can set you back weeks. People that are susceptible need to add immune-boosting nutrients to their post-workout supplementation. Aside from carbohydrate in this critical period,  whey protein Isolate and glutamine can also help construct the cornerstone of strong immunity. For best results from training make sure you utilze these supplements within the Metabolic Window.

International Journal of Sports Medicine.

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