Have you had these symptoms of overtraining:
- Exercise leaves you exhausted instead of energized.
- You get sick easily (or it takes forever to get over a cold)
- You have the blues
- You’re unable to sleep or you can’t seem to get enough sleep
- You have ”heavy” legs
- You have a short fuse
- You’re regularly sore for days at a time
Dr. McGuff recommends high-intensity interval training using weights.
He redefines anaerobic type training, aerobic type training, and cardiovascular training. Those are all misleading terms. The first thing you have to realize is the only way that you can access the cardiovascular system is by performing mechanical work with muscle. You can do that on an elliptical or on quality weight training equipment or with a barbell.
Dr. Doug McGuff is an emergency medical physician. He says, I originally became interested in exercises when I was about 14 years old. I was in a sport called bicycle motocross. I was just starting and there were certain sections that involved a large hill climb that I could not make. My brother had barbell sets in the garage. I decided to break out the manual for that and give that a try.
Within one month, I went from last-place to untouchable. I made it to the professional level by the time I was 17. I followed the works of Arthur Jones and Mike Mentzer (pioneers of high-intensity training), that probably kept me from going as high in that sport as I should.
I actually over trained. I was doing three very hard sessions per week religiously, in addition to the racing schedule. I winded out.
I started to pay more attention to restricting the amount of training that was being done and increasing the amount of recovery time. I realized that there was actually a spectrum of recovery capabilities amongst different people. I spaced my workouts further and further apart and getting better results.
What we need to understand is that with high-intensity exercise, you are sequentially recruiting all the different types of muscle fibers that you have.
First, you recruit the smaller motor units that are made up of slow-twitch fibers that are largely aerobic in metabolism, have a lot of endurance, and recover quickly.
For example, long, slow, distance-type of exercise can actually cause your intermediate and fast-twitch fibers to begin to atrophy. Aside from losing muscle mass, this also promotes onset of loss of insulin sensitivity
If you fatigue through slow-twitch fibers, you will next recruit some intermediate fibers. If you do that quickly enough, then you will recruit these fast-twitch fibers, which are the largest glucose (energy) storage reservoir.When these muscles are recruited, it creates the stimulus needed to grow muscle. At the same time, it enlarges the glucose storage reservoir in the muscle, which enhances your insulin sensitivity.
High-intensity interval trainingthat takes five to seven minutes has been proven to be equally as beneficial for producing aerobic metabolic adaptations, as long-term steady state aerobic activity that took an hour that would produce. (The explanation is at the 8:25 minutes into the video in the second source mentioned below).
High-intensity exercise, which engage your fast-twitch muscle fibers, is required if you want an effective aerobic workout, and can cut your workout time from an hour on the treadmill down to 12-15 minutes.
At that point, recovery is more important. The amount that you’re body has to recover from has increased that much, so you’re recovery interval needs to be spaced out for it to continue to be productive.
If you exercise too frequently you are not going to get a growth hormone spike; you’re going to get cortisol spike. You’re going to head into an overtraining syndrome and risk over-taxing your adrenals.
As you get stronger the percentage of your muscle mass that is going to be accounted for by that fast-twitch fiber that requires more recovery is increasing relative to other types of muscle mass. That recovery interval is actually going to go for three days, five days, and further as your conditioning gets better.
When it’s time to exercise, you should feel like you’re busting at the seams. In between, you will have the energy to enjoy other activities.
My exercise of choice is Dr. Doug McGuff’s Super Slow High-Intensity Exercise Program that I do for 15 minutes, once a week. Here is the link to the PDF version of his book. The book downloads automatically. https://ia801905.us.archive.org/23/items/BodyByScience/Body%20by%20Science.pdf
Source: Long-Distance Running: Avoid This Popular Exercise As It Shrinks Your Muscle and Accelerates Aging (Transcript downloads automatically) https://fitness.mercola.com/sites/fitness/archive/2012/01/06/dr-doug-mcguff-on-exercise.aspx
Links to past Posts of Dr. McGuff recommended exercise workouts:
- Body By Science: Four Machines for Women. https://wordpress.com/post/2healthyhabits.wordpress.com/535
- BODY BY SCIENCE 7 (THE “BIG 5” WORKOUT) for Men. https://wordpress.com/post/2healthyhabits.wordpress.com/543
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