Over training 这个topic 一直没仔细讨论过。。。因为以感觉大家都是大中小白，under train的几率远远大于over train....今年看来，版上病的不少，自己赶脚over train的同学也不少。。。不如就此大家一起交流一下...
首先，每个人的身体条件，身体状况，生活/工作压力状况等等都不尽相同，相似的运动量在不同人身上有可能有完全不同的反应。。。我自己没有什么切身的over training的体会（knocking on wood:) 只是读过牛牛们写的书，简单摘抄些要点过来，抛砖引玉，供大家探讨～～～
Over-trainers work out at a very high intensity, sometimes accompanied by a high volume that may include multiple exercise sessions in a single day. While high-intensity and high-volume training is not necessarily harmful, long periods of time (weeks or months) spent training in this mode, especially in non-elite athletes, can lead to inadequate or incomplete recovery, which can not only be very dangerous and detrimental to the body, but can also work directly against weight loss or fitness goals.
1. How overtraining occurs: Inadequate recovery between training sessions Too much high intensity training, typically for too long Sudden drastic increases in distance, length, or intensity of exercise routine Daily intense weightlifting High volumes of endurance training No vacations, breaks, or off-seasons For athletes, excessive competition at high levels (i.e. trying to win every race) Inadequate nutrition, typically in the form of caloric and carbohydrate/fat restriction Insufficient sleep High amounts of stress and anxiety 2. Common signs of overtraining: Excessive fatigue/lethargy, especially outside of the gym Loss of motivation, energy, drive, and enthusiasm to train Loss of sex drive Increased stress, anxiety, irritability and feelings of depression Insomnia, sleep problems, or nightmares Poor concentration, hyperactivity and an inability to relax Large fluctuations in weight Loss of appetite Constant excessively sore and/or weak muscles Increased susceptibility to sickness and injury Lower performance in competition, such as racing Higher resting heart rate and elevated resting blood pressure Longer periods of time for heart rate recovery to normal levels after exercise Diarrhea, nausea, or headaches Menstrual irregularities If you experience just one or two of these symptoms, it does not mean you are overtrained. However, several symptoms taken together should be strongly indicated with overtraining, and you should take immediate action.
3. What to do if you're overtrained: Stop exercising. This is easier said than done for most people who are prone to overtraining. By setting aside a few days, and sometimes up to two weeks, to allow for the body and mind to recover, you will enable yourself to return to an exercise program even stronger and more focused than before. Reduce the number of sets and reps, length of time, or intensity of training. For example, if you currently do 45 minutes of cardio before your weightlifting routine, lower to 20 minutes. If you perform 5 sets of an exercise, perform 2-3 instead. If you sit in spinning class at 180 beats per minute, try not to let the heart rate exceed 160 bpm. Continue to adjust variables until your overtraining symptoms subside. Introduce recovery days and weeks. Every fourth week, for example, lower both the volume and the intensity of each workout. Or choose two days of the week, such as Sunday and Wednesday, in which you perform only light recovery exercise. This type of strategy is common among athletes, who call it "periodization". Relieve tension and stress. There are many ways to manage muscular tension and mental anxiety, including massage, meditation, yoga, hot baths, aroma therapy, and soothing music. Try to include a time during the day that involves a relaxation component, even if it is just 10-15 minutes of gentle breathing and light stretching in the morning. Identify nutritional deficiencies in your diet. Inadequate restoration of the body's fuel needs after a workout can lead to a state of overtraining. Directly following any exercise, adequately refueling the body with a mixture of proteins and carbohydrates should be a priority. As a basic component of the body's hormones, cells, and tissues, healthy fat should not be avoided, but consumed in moderation. Consume high quantities of fruits and vegetables to avoid vitamin and mineral deficiencies, and be sure to drink water before, during, and after exercise. Listen to your body. An excessively sore or weak muscle should be given rest. A good rule of thumb is to allow 48 hours before working the same muscle group. If that muscle group is still sore, you may need to wait even longer - sometimes up to 5 days! This may mean that you need to change your training schedule, but sometime the body needs a break from the normal routine! The body does not grow stronger, fitter, or leaner while you are working out. Instead, rest and recovery outside of exercise allows for repair of damaged muscle fibers, restoration of glycogen stores (muscle fuel), and restoration of hormone levels that are essential for normal bodily function. Proper balance of these components is essential to a healthy body, a high metabolism, decreased levels of fat storage. Train smart, less is more～～～
我用过的都是韩国的。Skin79的金瓶，Missha 的signature real complete, Dr. Jart+的 renewalist，感觉skin79的有点儿油，冬天用还行。其它两个差不多。我是混合皮，用不管哪一个到了下午额头和鼻子都还是出油。我没用过粉底，不知道粉底会不会比bb cream好些。
我用过的都是韩国的。Skin79的金瓶，Missha 的signature real complete, Dr. Jart+的 renewalist，感觉skin79的有点儿油，冬天用还行。其它两个差不多。我是混合皮，用不管哪一个到了下午额头和鼻子都还是出油。我没用过粉底，不知道粉底会不会比bb cream好些。
我用过的都是韩国的。Skin79的金瓶，Missha 的signature real complete, Dr. Jart+的 renewalist，感觉skin79的有点儿油，冬天用还行。其它两个差不多。我是混合皮，用不管哪一个到了下午额头和鼻子都还是出油。我没用过粉底，不知道粉底会不会比bb cream好些。
此主题相关图片如下upload0.jpg：
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你故意挑不好看的嘛...人家熊瞎子有角度好看的.
以下是引用钱途无亮在2/1/2013 9:02:00 PM 的发言：
小白胖子, 听着怎么都比大黑胖子有人缘啊.
★ 发自iPhone App: ChineseWeb 7.8
哈哈哈哈哈
以下是引用钱途无亮在2/1/2013 9:04:00 PM 的发言：
北极熊都瘦了, 看来global warming没跑了.
★ 发自iPhone App: ChineseWeb 7.8
★ 发自iPhone App: ChineseWeb 7.8
★ 发自iPhone App: ChineseWeb 7.8
哈哈哈。我从心理学的层面上观察过weight floor 上的猛男。。90%以上都是成伙儿的，偶尔一两个自己跟自己较劲儿单练的，都有女性化倾向：D 其实再扩大观察范围：我觉得纯爷们的男生，大多参加团体性的体育锻炼。。。自己long run, or gym里单练的说实话，都不太爷们儿：D 哈哈哈，扯远了。
确实，那样的都有那水仙花情节，gay兮兮的，哈哈
矮马，又发现一条。身上黑点没事儿，脸白就成～～～
哈哈哈哈哈哈哈。。红姐太逗啦lol
确实，那样的都有那水仙花情节，gay兮兮的，哈哈
主要是不符合生物界本源。。。：D
熊猫大概是这世界上唯一不用担心胖的了.
还有娃。小娃越胖越可爱
哈哈哈哈哈：D 貌似比黑熊体面：D 看来要胖也得当白胖子，然后头还得小：D
那啥？头身比？比例啊比例！！
请问，wt比如leg press这种，要多大weight才好，是每次都挑战自己要更重的吗，还是如何界定？例如press 自己体重左右啥的？
你需要走到更广泛的人民群众中再观察：P
嗯。我们的积木是比较片面。
这话我脚得跟动不动就怪基因一样极端, 容易confuse大家啊.
我觉得这是对大部分新手说的，在没有付出努力之前不要就以基因为借口，不是完全否认基因区别的存在。是从人家blog里截出来的，单独看可能有点极端哈:p
此主题相关图片如下upload0.jpg：
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矮马。。。回家大电脑一看，这熊猫妹妹挤在下面，跟小瘪三儿样儿的。。。可怜死啦～～～
还有娃。小娃越胖越可爱
嗯。。。趁年幼无知。。。可劲儿胖～～～：D
以下是引用无风自飞在2/2/2013 1:28:00 AM 的发言：
矮马。。。回家大电脑一看，这熊猫妹妹挤在下面，跟小瘪三儿样儿的。。。可怜死啦～～～
★ 发自iPhone App: ChineseWeb 7.8
小腿瘦到极致了！这个很漂亮！！我觉得练到这个程度也相当有难度，需要很多时间吧！
请问，wt比如leg press这种，要多大weight才好，是每次都挑战自己要更重的吗，还是如何界定？例如press 自己体重左右啥的？
1）小腿80％不是靠练的。。。因为这个部位太不容易存脂肪。靠不同的运动能够小幅度调整下肌肉的大小和形态而已。。。
2）weight training 的作用：要么保持肌肉，要么增加肌肉 （取决于吃的量），无论哪种，太轻都不起作用。Progressive overload 是关键的一个概念。详情FAQ weight training理论里有谈。
嗯。我们的积木是比较片面。
double blind, global, multi-centered study is what takes ~~~~:P
菜鸟来求助，跑步能让大腿的肉变结实点吗？我大腿50cm，从小到大都是大腿肉嘟嘟的，不过到也能穿af 00 jegging, 一直想让大腿肉结实点，跟着视频做睡香香推荐的卡兰也做了几个月了（自己认为还挺认真的，基本能一周4,5次吧）但好像没有效果，身上各个地方的参数没有任何变化。无风美女能不能推荐点针对大腿的运动，最好能自己练得，去gym太麻烦。跑步行吗？最近有点喜欢上跑步了
跑步能让大腿结实。。。小腿也跟着一块儿结实。。。it's a package deal:)
如果以后能去gym or studio, weight training and barre 都是比跑步更多快好省的塑腿方式～～～～IMHO～～～：）
滚地。。。一直忙，跟不上趟了
以下是引用无风自飞在2/2/2013 1:42:00 AM 的发言：
★ 发自iPhone App: ChineseWeb 7.8
首先，每个人的身体条件，身体状况，生活/工作压力状况等等都不尽相同，相似的运动量在不同人身上有可能有完全不同的反应。。。我自己没有什么切身的over training的体会（knocking on wood:) 只是读过牛牛们写的书，简单摘抄些要点过来，抛砖引玉，供大家探讨～～～
Over-trainers work out at a very high intensity, sometimes accompanied
by a high volume that may include multiple exercise sessions in a single
day. While high-intensity and high-volume training is not necessarily
harmful, long periods of time (weeks or months) spent training in this
mode, especially in non-elite athletes, can lead to inadequate or
incomplete recovery, which can not only be very dangerous and
detrimental to the body, but can also work directly against weight loss
or fitness goals.
1. How overtraining occurs:
Inadequate recovery between training sessions Too much high intensity training, typically for too long Sudden drastic increases in distance, length, or intensity of exercise routine Daily intense weightlifting High volumes of endurance training No vacations, breaks, or off-seasons For athletes, excessive competition at high levels (i.e. trying to win every race) Inadequate nutrition, typically in the form of caloric and carbohydrate/fat restriction Insufficient sleep High amounts of stress and anxiety
2. Common signs of overtraining:
Excessive fatigue/lethargy, especially outside of the gym Loss of motivation, energy, drive, and enthusiasm to train Loss of sex drive Increased stress, anxiety, irritability and feelings of depression Insomnia, sleep problems, or nightmares Poor concentration, hyperactivity and an inability to relax Large fluctuations in weight Loss of appetite Constant excessively sore and/or weak muscles Increased susceptibility to sickness and injury Lower performance in competition, such as racing Higher resting heart rate and elevated resting blood pressure Longer periods of time for heart rate recovery to normal levels after exercise Diarrhea, nausea, or headaches Menstrual irregularities If you experience just one or two of these symptoms, it does not mean
you are overtrained. However, several symptoms taken together should be
strongly indicated with overtraining, and you should take immediate
action.
3. What to do if you're overtrained:
Stop exercising. This is easier said than done for most people who
are prone to overtraining. By setting aside a few days, and sometimes up
to two weeks, to allow for the body and mind to recover, you will
enable yourself to return to an exercise program even stronger and more
focused than before. Reduce the number of sets and reps, length of time, or intensity of
training. For example, if you currently do 45 minutes of cardio before
your weightlifting routine, lower to 20 minutes. If you perform 5 sets
of an exercise, perform 2-3 instead. If you sit in spinning class at 180
beats per minute, try not to let the heart rate exceed 160 bpm.
Continue to adjust variables until your overtraining symptoms subside. Introduce recovery days and weeks. Every fourth week, for example,
lower both the volume and the intensity of each workout. Or choose two
days of the week, such as Sunday and Wednesday, in which you perform
only light recovery exercise. This type of strategy is common among
athletes, who call it "periodization". Relieve tension and stress. There are many ways to manage muscular
tension and mental anxiety, including massage, meditation, yoga, hot
baths, aroma therapy, and soothing music. Try to include a time during
the day that involves a relaxation component, even if it is just 10-15
minutes of gentle breathing and light stretching in the morning. Identify nutritional deficiencies in your diet. Inadequate
restoration of the body's fuel needs after a workout can lead to a state
of overtraining. Directly following any exercise, adequately refueling
the body with a mixture of proteins and carbohydrates should be a
priority. As a basic component of the body's hormones, cells, and
tissues, healthy fat should not be avoided, but consumed in moderation.
Consume high quantities of fruits and vegetables to avoid vitamin and
mineral deficiencies, and be sure to drink water before, during, and
after exercise. Listen to your body. An excessively sore or weak muscle should be
given rest. A good rule of thumb is to allow 48 hours before working the
same muscle group. If that muscle group is still sore, you may need to
wait even longer - sometimes up to 5 days! This may mean that you need
to change your training schedule, but sometime the body needs a break
from the normal routine!
The body does not grow stronger, fitter, or leaner while you are working
out. Instead, rest and recovery outside of exercise allows for repair
of damaged muscle fibers, restoration of glycogen stores (muscle fuel),
and restoration of hormone levels that are essential for normal bodily
function. Proper balance of these components is essential to a healthy
body, a high metabolism, decreased levels of fat storage. Train smart, less is more～～～
[此贴子已经被作者于2013/2/2 2:16:07编辑过]
Barre 1hr
雕刻时光～～～
done:)
[此贴子已经被作者于2013/2/5 2:26:03编辑过]
两娃妈，全职！！！！！我对不起你！！
矮马。。。看来“俩娃”这个坎儿， 你一时半会儿还迈不过去～～～哈哈哈：）
啃沙发～～～
臀部太完美了！！我开始觉得这不是train的结果了，是基因！我看很多guru练来练去，臀部都很小，不饱满
都有：70％基因＋30％训练～～～!
我自己看自己的照片，现在可以看出下臀部的明显变化了。。。squat+barre 组合works! (at least for me:)
矮马。。。看来“俩娃”这个坎儿， 你一时半会儿还迈不过去～～～哈哈哈：）
啃沙发～～～
没生娃的，在家闲着的，也没见过几个这个身材的…… 肩胸腰臀，脸小，皮肤好，头不大，小腿细这么多要素都长一个人身上太不易了
上帝把这么多美好的元素都给你了，一定有啥原因！啥么原因涅？
没生娃的，在家闲着的，也没见过几个这个身材的…… 肩胸腰臀，脸小，皮肤好，头不大，小腿细这么多要素都长一个人身上太不易了
呵呵。。我赶脚我代表一般人吧，木有大缺点而已：D
在研究你回复的progressive overload。谢谢回复关于wt的重量问题。我再研究研究到底要多少重量合适的问题。
上帝把这么多美好的元素都给你了，一定有啥原因！啥么原因涅？
因为上帝很公平~~~:)!
70%是基因，30%可以折腾，嗯……那我主力转攻怎么笑的灿烂这个问题，估计能弥补一部分70%的遗失
笑在灿烂的季节，让生命充满从容：）
那么多skip meals的还不让姐说，切。。。。虽然我也overtrain了。。。。
restoration of glycogen stores 意思就是 吃饭
那么多skip meals的还不让姐说，切。。。。虽然我也overtrain了。。。。
哈哈哈哈哈。。我发现飞盘过不去的＂坎儿＂是＂吃饭＂：D 一定有不少人惹着少奶奶啦：D
呵呵。。我赶脚我代表一般人吧，木有大缺点而已：D
拍飞自谦！
都有：70％基因＋30％训练～～～!
我自己看自己的照片，现在可以看出下臀部的明显变化了。。。squat+barre 组合works! (at least for me:)
嗯，好像是更紧实了：）不过个人意见，你的臀本来就很好了，练啥啊，我倒喜欢圆润柔软点儿的线条。。。
跑步能让大腿结实。。。小腿也跟着一块儿结实。。。it's a package deal:)
如果以后能去gym or studio, weight training and barre 都是比跑步更多快好省的塑腿方式～～～～IMHO～～～：）
美女你健身前后大腿围有变化吗？我觉得你健身前的身材就灰常灰常好了
两娃妈，全职！！！！！我对不起你！！
俺也要对这两标签道歉，呵呵！！！
2/1
Barre 1hr
雕刻时光～～～
太给力啦！美～
你最喜欢谁家的BB cream? :)
我用过的都是韩国的。Skin79的金瓶，Missha 的signature real complete, Dr. Jart+的 renewalist，感觉skin79的有点儿油，冬天用还行。其它两个差不多。我是混合皮，用不管哪一个到了下午额头和鼻子都还是出油。我没用过粉底，不知道粉底会不会比bb cream好些。
我看我开会时能不能拍到几个national level 的帅锅米女：P
等。
臀部太完美了！！我开始觉得这不是train的结果了，是基因！我看很多guru练来练去，臀部都很小，不饱满
我也觉得基因远远比train重要。嘿嘿。
今天在女儿班值日，有七年级的小女生专门跑到女儿面前说：you know you just look like your mom! :) 基因啊基因。。
小美女一定能够青出于蓝胜于蓝。
都有：70％基因＋30％训练～～～!
我自己看自己的照片，现在可以看出下臀部的明显变化了。。。squat+barre 组合works! (at least for me:)
恩多拍照片的好处， 效果看得到：）
我用过的都是韩国的。Skin79的金瓶，Missha 的signature real complete, Dr. Jart+的 renewalist，感觉skin79的有点儿油，冬天用还行。其它两个差不多。我是混合皮，用不管哪一个到了下午额头和鼻子都还是出油。我没用过粉底，不知道粉底会不会比bb cream好些。
自从不用BB和粉底了，皮肤就好了，毛孔也小了，所以我从自己的经历推断，这个东西毁皮肤
我也觉得基因远远比train重要。嘿嘿。
所以我上大重量，练的屁股第二天坐那都疼，然后喝蛋白质粉，是不是可以让它增加两个size/cup，；0
拍飞自谦！
矮马。。。我一直是以我自己作为座标原点嘀。。。一路向右看～～～～
矮马，美臀！我觉得先天和后天都有作用。不能因为先天一般，就自暴自弃了。
那是必须嘀～～！
by the same token, 也不能坐吃老本儿。。。：）
我觉得我有可能over train了。菜鸟就是容易出问题。：（
你有可能上来心太急～～～～塑形真的是个journey, not a destination....这话说的简单，估计每个人都需要慢慢地自己亲身体会～～～～：）
take good care~~~and be well soon~~~~!
完美臀背！
嗯，好像是更紧实了：）不过个人意见，你的臀本来就很好了，练啥啊，我倒喜欢圆润柔软点儿的线条。。。
嗯。。。嘻嘻。。。小达溜嘀微调一下。。。圆润柔软是一定的，下臀小了就没了微笑线，大了就垂而不圆。。。差一点儿都不灵～～～哈哈哈，“一路向右看”。。。我有OCD
美女你健身前后大腿围有变化吗？我觉得你健身前的身材就灰常灰常好了
那啥，我估计我要是贴张健身前的图，绝大多数人可能看不出太大的区别：D
但是那时候穿size 26-27的jeans, 现在24...
贴张健身前的～～～：）
[此贴子已经被作者于2013/2/3 1:05:19编辑过]
俺也要对这两标签道歉，呵呵！！！
哈哈。。。起哄～～～：D
太给力啦！美～
昨天做了leg press 140lb，3/15reps 今早起来腿细了，呵呵，八成是水出去了。早晚腿会围度不一样吗？
哈哈哈。。。这也见效太快啦：D
对，早晚围度的确会不同，基本就是水：） 围度一般来说，每个月测量1－2次就行了。。。每次尽量在一天的同一时间测量。
我用过的都是韩国的。Skin79的金瓶，Missha 的signature real complete, Dr. Jart+的 renewalist，感觉skin79的有点儿油，冬天用还行。其它两个差不多。我是混合皮，用不管哪一个到了下午额头和鼻子都还是出油。我没用过粉底，不知道粉底会不会比bb cream好些。
跟你正相反。。。我只用粉底～～～不过也是混合皮。。鼻子油：D
等。
呵呵。。。还不一定拍得到：D
417像仙女一样的走向人间。;)
赶脚有胡兰的风范～～～：D
摸426的两个小圆球。哈哈哈哈。
哈哈哈～～～啃～～～：）
小美女一定能够青出于蓝胜于蓝。
嘿嘿。。。主要是我一直自己不觉得她长的特别象我。。。可但是，周围90％的男女老少都说她奏是我翻版～～～哈哈哈，估计又是只缘身在此山中：D
恩多拍照片的好处， 效果看得到：）
200％ agreed ：）虽然这只是照片的好处之一～～～：D
自从不用BB和粉底了，皮肤就好了，毛孔也小了，所以我从自己的经历推断，这个东西毁皮肤
那你就真的是素面朝天了！
我周末的时候素两天。。。平时上班不能素：D 下班回家第一件事儿就是换衣服＋洗脸～～～～哈哈哈
所以我上大重量，练的屁股第二天坐那都疼，然后喝蛋白质粉，是不是可以让它增加两个size/cup，；0
哈哈哈。。。
1）蛋白粉本身不增，总卡不surplus, 半个size也不会长。
2）大重量是对的，即便第二天不疼，也是有效果的。 （换句话说：DOMS不是衡量效果的标志：） 但是屁股疼，至少说明练对地方了！ ：）
健身前身材就这么好了！！！
呵呵。。。那时候只能“远拍”。。。close up 就是一木练过九阴真功的“肥瘦子”～～～：）
健身前确实不如现在fit,感觉小腿大腿都比以前有线条的多，腰也更紧了！不过以前也是各种柔媚啊！！！
嗯～～！ 以前拍基尼可以拿到时尚版。。。不能拿来健身版
用纳米级的珍珠粉当散粉 还行 ，里面拍点油加水
矮马。。。这个听着好像操作起来有点难度（对我这样儿的：）
1.WT: squat, DL, lunge, pull up, push up (3x10)
2.Cardio: Interval run 3miles ～～8.5mph＋依然是真心累
3.雕刻时光：good morning lululemon～～～
done:)
[此贴子已经被作者于2013/2/7 1:42:55编辑过]
趕上直播！
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趕上直播！
MUA～～～！
★ 发自Android 华人阅览器 5.6
我们可以跟你在youtube上一起做
想象中很欢乐：D
楼主， 能不能放些运动照， 或者录制一些运动片段给我们同时鼓励鼓励
嗯。。谢建议。未来一切皆有可能！：）
问一下，臀部紧致了后，那臀围也更着一起变小
跟完美的形状相比，绝对数字第二位。形状对了数字错不了，形状不对有可能大且垂~~~!
非常的好看！！
啃~~~:)
本来大家看着after照还赞叹不已呢，你这一放before照吧，这所有健身的功绩就被抹煞了。。。不智啊:-)
★ 发自Android 华人阅览器 5.6
嘿嘿嘿嘿。。。为了佐证之前的＂三七开＂之论：D 其实，那啥，你知道，我本心是想二八开来着的：P 嘎嘎
躺被窝里莫名滴听了首齐秦的<张三的歌＞。。。那熟悉的嗓音，让我忽然回想起刚刚到米国的青涩年华~~~各种美好。。。
说说呗！是啥米样的！
这条LULU， 只有配你这种又小又浑圆的屁股才好看。 我看过几个白大妈穿这个颜色， 简直不忍目睹 。这个PATTERN特别彰显肌肉的横纹， 没这个金刚钻还是不要挑战它好， 就守着黑色活深蓝就好了。
所以买衣服不能看模特，我一打开网站就赶紧把模特脸遮上，以免影响我判断