| Focus January 1, 2007
|
Figure competitor and
fitness model Christy Wolfe weight trains regularly, but she knows that from time to time
it's important to take a break from the gym and relax.
(photo June 2005 by Doug Schneider) |
|
R&R
"If your body is telling you to slow down, listen
to it. If your body says you should keep going…then keep going."
-- Lynn Swann (NFL football all-star)
Like an automobile lurching and stalling in need of gas, or
one zooming along after a tune-up, the human body provides hints as to how it would like
to be treated. Unfortunately, athletes are not always the best at listening to the signals
their bodies are producing. They are so focused on improving and competing that they
ignore anything that may get in the way, including injuries. A dedicated athlete with a
strong work ethic will often work through pain, avoiding rest and recuperation. Like a
driver ignoring the warning light on his or her dashboard, they are inviting disaster.
Overtraining (burnout) can be defined as
excessive intensity or volume of training which results in fatigue and a decline in
performance over a period of time.
Competitive fitness and figure athletes have set such high
standards for themselves that they are constantly pushing the envelope of human
performance. From the local level all the way to international competition, athletes are
performing with maximum muscle and very low levels of bodyfat. Besides all of the personal
sacrifice, these athletes often experience illness and injury with every contest
preparation. Here are some signs that you may be at risk from overtraining:
- Muscle soreness for more than three days after a workout
- Sleep disturbance
- Mood swings
- Increased heart rate or blood pressure
- Easily distracted or forgetful
- No strength increases (perhaps a decrease)
- Not looking forward to the next workout
- Increased frequency of colds, flu, or infection
- More injuries
- Headaches
- Decline in exercise performance
- General malaise
- Lack of a "pump" during workout
When I first read this list, I was floored. The list was
describing most of my pre-contest days. I truly believed that feeling awful was just a
part of the sport. I started researching the topic of rest and recovery to improve my own
athletic experience, and I would love to share the strategies that helped me compete over
30 times in my 10-year career as a fitness athlete.
Cool down: An appropriate transition is needed after
intense training. Spending 5–10 minutes performing low-intensity cardio at the end of
a hard weight-training workout can have maximal benefits for lactic acid removal, which
will help speed recovery for the next workout.
Stretch: A post-workout stretch can speed up
recovery time as well as increase flexibility. Increased flexibility means better range of
motion, which, in turn, will stimulate more muscle fibres during weight training.
Proper nutrition: Replenish your glycogen stores
with a piece of fruit or meal replacement within 30 minutes of intense activity. (Glycogen
is the stored energy in the muscle which is depleted during intense physical activity.)
Periodize your training: Cycle your training
throughout the year. Try a new workout program or training-split every few weeks to
maximize growth, and strength. You will find that the likelihood of overuse-injuries will
also be diminished. A few weeks away from the gym after a show can reap many benefits to
your mind and body.
Massage: It’s not just for the rich and famous!
The benefits to athletes are numerous: enhanced relaxation and recovery, reduced stress,
flushing out of waste products, relief of painful or tight muscles, reduction of
inflammation, decreased fluid retention, circulation stimulation, and injury prevention.
Try a few sessions then decide if it works for you and your budget.
Physiotherapy: Don’t wait until you are unable
to walk before you go! These professionals can educate you about your individual needs
according to your posture and structure. Why not see a physiotherapist while you are
healthy –- this can be awesome preventative medicine. Many professional sport teams
have their own therapist for this reason.
Deep breathing: We do it while we are exercising,
but often forget to fully fill our lungs at other times. Deep diaphragmatic breathing
helps keep the lymphatic system (the body’s sewer system) functioning efficiently. It
can also be used to dissipate negative emotions. Focusing on your breathing at any time of
the day will help you relax, and it can be a great start for some positive visualization
for your next competition.
Yoga: Try something new. Believe it or not, Arnold
Schwarzenegger took ballet lessons to improve his stage performance at the peak of his
career. An introductory yoga class can expand your horizons and teach you new ways to move
your body.
Day spa: Give yourself the gift of a full day of
pampering. This can be the perfect de-stressor during that last week of contest prep. Did
you know that research has shown that stress can cause water retention?
...Kary Odiatu
You can learn more about Kary at her website, www.KaryOdiatu.com, and at www.fitspeakers.com. |
