Overtraining: Are you?

  • By 7045143599
  • 26 Dec, 2016

How to see, and feel, the signs

by Reidar Carlson and Mark Sisson

It's the New Year and like most people, you've made it back in the gym, or are about to. But one thing that is not talked about so much is overtraining--a very real danger for those engaged in physical culture. Although most people don't exercise at all, it's been my experience that those who get back in the gym after a long lull is in danger of this, as if to make up for time lost. 

Although understanding exactly how much to exercise can be tricky, n o activity is worse than some, while too much may be worse than none at all. 

That's why having a personal trainer is important--you get one with your membership at LSF!  Talk to your trainer to find out how to avoid these pitfalls!

What follows is list designed to help you avoid injury and momentum!

1. You repeatedly fail to complete your normal workout.

I’m not talking about normal failure. Some people train to failure as a rule, and that’s fine. I’m talking failure to lift the weights you usually lift, run the hill sprints you usually run, and complete the hike you normally complete. Regression. If you’re actively getting weaker, slower, and your stamina is deteriorating despite regular exercise, you’re probably training too much. Note, though, that this isn’t the same as deloading. Pushing yourself to higher weights and failing at those is a normal part of progression, but if you’re unable to lift weights that you formerly handled with relative ease, you may be overtrained.

2. You’re losing leanness despite increased exercise.

If losing fat was as easy as burning calories by increasing work output, overtraining would never result in fat gain – but that isn’t the case. It’s about the hormones. Sometimes, working out too much can actually cause muscle wasting and fat deposition. You’re “burning calories,” probably more than ever before, but it’s predominantly glucose/glycogen and precious muscle tissue. Net effect: you’re getting less lean. The hormonal balance has been tipped. You’ve been overtraining, and the all-important testosterone:cortisol ratio is lopsided. Generally speaking, a positive T:C ratio means more muscle and less fat, while a negative ratio means you’re either training too much, sleeping too little, or some combination of the two. Either way, too much  cortisol  will increase insulin resistance and fat deposition, especially around the midsection. Have you been working out like a madman only to see your definition decrease? You’re probably overtraining.

3. You’re lifting/sprinting/HIITing hard every single day.

The odd genetic freak could conceivably lift heavy, sprint fast, and engage in metabolic conditioning nearly every day of the week and adequately recover, without suffering ill effects. Chances are, however, you are not a genetic freak with Wolverine’s healing factor. Most people who maintain such a hectic physical schedule will not recover (especially if they have a family and/or a job). Performance will suffer, health will deteriorate, and everything they’ve worked to achieve will be compromised. Many professional athletes can practice for hours a day every day and see incredible results (especially if they are using performance enhancing substances), but you’re not a professional, are you?

4. You’re primarily an anaerobic/power/explosive/strength athlete, and you feel restless, excitable, and unable to sleep in your down time.

When a sprinter or a power athlete overtrains, the sympathetic nervous system dominates. Symptoms include hyperexcitability, restlessness, and an inability to focus (especially on athletic performance), even while at rest or on your  off day . Sleep is generally disturbed in sympathetic-dominant overtrained athletes, recovery slows, and the resting heart rate remains elevated. Simply put, the body is reacting to a chronically stressful situation by heightening the sympathetic stress system’s activity levels. Most PBers who overtrain will see their sympathetic nervous system afflicted, simply because they lean toward the high-intensity, power, strength side.

5. You’re primarily an endurance athlete, and you feel overly fatigued, sluggish, and useless.

Too much resistance training can cause sympathetic overtraining; too much endurance work can cause parasympathetic overtraining, which is characterized by decreased testosterone levels, increased cortisol levels, debilitating fatigue (both mental and physical), and a failure to lose body fat. While I tend to advise against any appreciable amount of endurance training, chronic fatigue remains an issue worthy of repeating. Being fit enough to run ten miles doesn’t mean that you now have to do it every day.

6. Your joints, bones, or limbs hurt.

I’m unaware of any clinical tests that can identify overuse injuries specifically caused by overtraining, but don’t you think that pain in your knee might be an indication that you should reassess how you exercise that knee? In the lifts, limb pain can either be DOMS ( delayed onset muscle soreness ) or it can indicate poor technique or improper form; DOMS is a natural response that should go away in a day or two, while poor form is more serious and can be linked to overuse or overtraining. With regard to endurance training, if you creak, you wince at every step, and you dread staircases, it may be that you’ve run too far or too hard for too long. The danger here is that your daily endorphin high has over-ridden your natural pain receptors. You should probably listen to them more acutely. I tuned them out for longer than I should have and it cost me my career as a marathoner (so I got that going for me, which is nice).

7. You’re suddenly falling ill a lot more often.

Many things can compromise your immune system. Dietary changes (especially increased sugar intake), lack of Vitamin D/sunlight, poor sleep habits, mental stress are all usual suspects, but what if those are all locked in and stable? What if you’re eating right, getting plenty of sun, and enjoying a regular eight hours of solid sleep each night, but you find yourself getting sick? Nothing too serious, mind you. A nagging cough here, a little sniffle or two there, some congestion and a headache, perhaps. These were fairly normal before you went Primal, but they’ve returned. Your immune system may be suffering from the added stress of your overtraining. It’s an easy trap to fall into, simply because it’s often the natural progression for many accomplished athletes or trainees looking to increase their work or improve their performance: work harder, work longer. If you’ve recently increased your exercise output, keep track of those early morning sore throats and sneezes. Any increases may indicate a poor immune system brought on by overtraining.

8. You feel like crap the hours and days after a big workout.

Once you get into the swing of things, one of the great benefits of exercise is the post-workout feeling of wellness. You’ve got the big, immediate, heady rush of endorphins during and right after a session, followed by that luxurious, warm glow that infuses your mind and body for hours (and even days). It’s the best feeling, isn’t it? We all love it. What if that glow never comes, though? What if instead of feeling energetic and enriched after a workout, you feel sketchy and uncomfortable? As I said before, post-workout DOMS is completely normal, but feeling like death (mentally and physically) is not. Exercise generally elevates mood; if it’s having a negative effect on your mood, it’s probably too much.--LSF

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What's Happening Now at LSF!

By 7045143599 08 Jan, 2018

A new Gold Star Families Memorial Monument (GSFMM) honoring the families of servicemen and women who sacrificed their lives while serving in the military is currently being planned in North Canton OH at 145 North Main Street, City Hall, North Canton, OH. 

To make a contribution for this particular monument, click the SUPPORT THIS PROJECT button below, or contact an Honorary Board Member or contact the HWWMOHF at (304) 208.4254.

A Gold Star Family member can be any relative: mother, father, stepmother, stepfather, adoptive or foster parents, wife, husband, child, stepchild, adopted child, brothers, sisters, half brothers or sisters, grandparents, grandchildren, aunts, uncles, cousins, nieces or nephews who have sacrificed a Loved One for our Freedom.

The Gold Star Family Memorial was created by Medal of Honor Recipient Hershel “Woody" Williams to remember those families who have made the ultimate sacrifice. To learn more about the memorial, please visit our Gold Star Families Memorial Monument  web page.


"Dying for freedom isn't the worst thing that can happen. Being forgotten is." Georgie Carter-Krell (Mother of Posthumous Medal of Honor Recipient Pfc. Bruce W. Carter, USMC- Florida

Tim Novelli (Project Chairman) and Patrick DeOrio are the Honorary Board Members for the Gold Star Family Memorial Monument, Hershel Woody Williams Medal of Honor Foundation (HWWMOHF).

To learn more about donating to the Gold Star Family Memorial, please contact Tim Novelli at  q777q@hotmail.com  / (330) 495.8333 or Patrick DeOrio at  pdeorio@northcantonohio.gov  / (330) 312-6493.

The National Project Manager for HWWMOHF is Mike King—e-mail adress:  mike.king@hwwmohf.org

Any excess funds raised for this Gold Star Families Memorial Monument Project will be used to further the mission of the Hershel "Woody" Williams Medal of Honor Foundation’s of honoring Gold Star Families and their fallen Heroes through the establishment of Gold Star Families Memorial Monuments in communities across the United States, offering scholarships to Gold Star Children as well as sponsoring and hosting outreach programs and events for Gold Star Families.

All donations made from this page will be designated for the North Canton OH monument.

By 7045143599 02 Jan, 2018

20-GREAT-Teen will be starting off with a BANG at Ladies Super Fitness🍾🥂

Our Sponsor, Stacey Blastow Truelove, will be giving us ladies insight to learn how to make our money work for us💰💲💸💵💱💰

Bring a friend and come learn the "Dos" and "Don'ts" in improving your Financial IQ in 2018🙌🙎

You don't know what you don't know and here is an opportunity to learn something new✨

And yes, this event is FREE for our community 🎁Friday January 19th at 7:30pm

It's also a Potluck! If you are coming and are a member, please sign up to bring a covered dish at the front desk so we know what you're bringing.

But if you have never been to Ladies Super Fitness, click the button below to get more information!

By 7045143599 31 Dec, 2017
Stacey Truelove from Edward Jones has a heart for women and finances.

It has absolutely been a journey for her to get where she is now, and because of all the information out there, you need a guide. Wouldn't you like to know more about finances? 

That's why she is giving a free information session on finances at Ladies Super Fitness on Friday, January 19th, 2018 from 7:30pm--9pm. Come learn what you might not know or even thought about. Please join us--you're not going to want to miss this.

If you plan on coming, please sign up to bring a healthy dish as we will also be sharing healthy food and coming together as a community to partake in fellowship as well as shared struggles. 

This is free for the public and is a chance for you to bring your friends if you're a member to get put into the raffle for the free treadmill! But if you aren't a member yet and would like to see what we do here and make an appointment to see for yourself, click the button below! See you at the gym!
By 7045143599 19 Dec, 2017
I was recently reminded by one of our clients that it  takes a village to raise a child... or raise a person into good habits. That's what a gym is--a village.

No doubt you have been part of that New Year's Resolution craze at least once where you might've said, "This is the year I lose so many pounds--I mean it!"... just to see your passion January 1st turn to apathy by the end of the month, or at least by the Summer. You might have lost 20 lbs but now you see you probably gained most of it back or even gained more that you lost before... and I can say that with confidence as one who'd been there.

As I've been in the gym industry for 5 years, I've learned that gyms are like a small community with new members really joining for the people that run the gym... and this keeps people accountable.  So let me tell you about us: My name is Reidar  Carlson (pronounced Raider) and I'm a veteran and local business owner who runs Ladies Super Fitness along with my wife, Vanessa, who is a Doctor of Physical Therapy certified in Ohio. All of our staff are personal trainers who are hired solely to show you, the client, what to do with no extra cost. And we're only about $39 a month.

Who needs resolutions for the new year when we are REVOLUTIONIZING health and wellness!?

Because what you get at LSF is so much more... accountability.  You get a FREE personal trainer whenever you need one (who is usually $40 an hour at the Y) and we actually know EVERYONE's name in here because this is a local community ladies club. There's no threat of intimidation here and we play christian music as well from time-to-time. We are not a franchise but run this at the local level. We have $300,000 worth of equipment in our gym that is made JUST for women.

The first workout is complimentary because I wouldn't expect anyone to join without "test driving" the experience. This is a place people can unload emotionally and physically. We can take it and have adapted well to the needs of all types of women. Most women who come in here have something physically going on... that's why we have a Dr. of Physical Therapy on staff to see how we can help you. 

The main thing to do to see if we're a fit is to give us a call at 330-536-3488 or click the button below to give us a try. There is absolutely no pressure. We can't wait to meet you!
By 7045143599 27 Nov, 2017
Consistency!

Just get them in! Even if you can get a quick 20 min of cardio that would be better than nothing! This is for personal bragging rights. 

Why? Everyone knows the holidays are busy but everyone usually gains weight during this time...not this time! The goal here is just to keep your weight if not losing a couple pounds and gaining some lean muscle!

And as always, if you haven't tried us yet you can make an appointment to try us by clicking the link below!
By 7045143599 27 Nov, 2017
That's right! Every time you bring in a friend to try your Ladies-Only Private Club, you'll receive 5 chances to win a treadmill... the Horizon Elite T7 Treadmill to be exact that is valued over $2000!

Your friend doesn't even have to sign up for you to get your chances. However, if they  do  sign up, you'll get an additional 5 chances, for a total of 10 chances to win the treadmill. 

WOW!!

So let's bring in those friends... and remember there is NO pressure. Just get them in the door and we'll do the rest! Did you feel pressured to sign up when you walked in? NO! You just weighed all your options and you  decided  to become a member because it was the right choice for you!

Now if you're looking at this and you aren't a member but would like to try a training session click the link below. And if you become a member and bring in a friend as well you'll get the same 5 chances! See you soon!
By 7045143599 27 Nov, 2017
Anytime is perfect to give the gift of Fitness!

This is one gift that your family will be sure to use as it INCLUDES Free Personal Training!

As a Doctor of Physical Therapy, Vanessa Carlson saw a need in the community when she realized too many women were afraid to join a gym due to insecurity and fear of getting lost or hurt.

Out of this need, she, along with her husband, Reidar Carlson, felt compelled to open Ladies Super Fitness--a place that provides a comfortable atmosphere for women to feel confident and secure as well as empowered.

Through a knowledgeable staff who are all certified in personal training, LSF brings personal training to an affordable level using an uplifting environment with state-of-the-art exercise equipment that's made just for women in the fight to keep them healthy!

If you would like to schedule a tour to make sure this is the right fit for you or your loved one, click the link below!
By 7045143599 30 Oct, 2017
Learn this week's line-dancing moves to the song  Money Money Money!

We are gearing up for our 1st Annual Semi-Formal December 2nd at the Front Porch Cafe in Hartville. Buy your tickets at Ladies Super Fitness for only $25 to raise money for Gentle Brook. Tickets include:
  • Hor D'oevres
  • Dinner
  • Dessert
  • Coffee, Tea, Soda
  • and of course...DANCING!
This is open to the community! Don't miss dressing up or spending time with your special someone for only $25!

And of course, if you have never been to our facility before and would like a free workout with one of our trainers to check us out, click the link below!
By 7045143599 30 Oct, 2017
Our Tricep Challenge This week!

Watch the video and talk to a Trainer to figure out the appropriate weight and/or modification!

Remember to mark on our board that you've completed this week's challenge and you will be sure to be in the raffle for our prize at the end of November from Best Bib and Tucker!

If you have never been to our Ladies Only Private Club before and would like a free workout with one of our trainers, click the link below!
By 7045143599 28 Oct, 2017
November is already off to an AMAZING start! Don't you just love this time of year?

Crispy cool air, colorful leaves and the sense of change and new beginnings...

During November we are focusing on having an Attitude of Gratitude and Toning our Arms  with our #noTurkeyWIngs  Challenge at LSF!

This month's sponsor, Meg and Barb from Best Bib and Tucker   in Hartville are bringing their expertise of fashion and style-made-simple to all of our members at Ladies Super Fitness.....isn't that awesome!?!?

When you participate in this month's challenge you will have the opportunity  to win a prize from Best Bib and Tucker.   They will also be at the gym on Tuesday to meet everyone and provide some well deserved incentives!

You all have been working so hard. Lets have fun and feel stylish doing so! Join this month's challenge.

If you haven't tried our gym yet and would love to have a free session with a personal trainer to see what we do, click below.
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