Oh Hello there! Much like your skeletal muscular system, your central nervous system can be overworked. If you feel tired, weak, and unmotivated in the gym, your sleepy CNS may be the cause.
As you go about your programming you should always protect yourself against over training. Over training can happen to almost anyone, it doesn’t matter if you are brand new to working out or if you have been doing it for decades
Proper programming whether from your coach at anytime or done from extensive research can go a long way towards helping to prevent this dreaded over training. However, in many cases, issues outside of the gym can also tax your nervous system, leading to subpar results in your workouts and a general feeling of unhappiness . If that describes you, it’s time to reevaluate and take action!
OVERLOADING YOUR CNS
Many people don’t understand the difference between muscular and CNS overtraining, and this confusion can allow them to fall prey to the effects of an overloaded CNS.
Muscular over training occurs when the muscular system is not given sufficient downtime to repair broken-down muscular tissues. For instance, if you were to work your quads intensely on Monday and then go back into the gym on Tuesday to work them, you could run the risk of over training of the muscular nature. Working the same muscles incessantly can negatively impact your muscular development, but it normally impacts one muscle group specifically.
On the flip side, central nervous system over training is a systemic issue. It doesn’t just impact the quads, chest, or back, but rather the entire body. Your CNS is responsible for generating muscular contractions in all types of training, so when you stack workout upon workout, eventually it can tire out.
As a result of this general fatigue, you will be weaker and slower in all of your movements. You may find you don’t have the ability to train the way that you normally do, or that you are unexpectedly uncoordinated at times.
WHAT CAUSES CNS OVERTRAINING?
In the gym among the other reasons, the main culprit is a program that has too much volume, too much intensity, and too little rest. Remember: Even if you’ve planned your program properly to allow for enough rest between each session for a given muscle, your central nervous system is still being stimulated.
However, all forms of stress can combine to tax the system beyond its capacity, from a financial crisis to a breakup. At that point, the workouts that normally sustain you may just be adding fuel to the fire and making you feel worse. If you suspect you are suffering from CNS over training, try to take a comprehensive look at potential contributors.
So how do we tackle this problem?
WAYS COMBAT CNS OVER TRAINING
Your CNS is a core element of who you are and how you approach your life, and preserving it requires action both inside the gym and out. Here are five ways you can save your CNS from feeling like it spent thanksgiving getting friend along with the turkey.
1 TAKE ANOTHER LOOK AT YOUR WORKOUT PROGRAM
A good workout program has adequate down time between sessions working a particular muscle group, but also down time between workout sessions period. The amount of time off you need is directly proportional to the intensity and volume of the program. The more work you are doing, the more rest you will need between sessions. Good programming includes periods of lower intensity and exercise variation. If you are having trouble doing this come and talk to one of our coaches.
2 MORE SLEEP!!
Sleep is the body’s prime tool for repair, so make sure that you are getting at least eight hours each night. If you fail to do so, you won’t recover as quickly from each workout session, and the next one could hit you even harder. In time, this could push you over the edge. If you have trouble finding yourself able to fall asleep or stay asleep. We carry a few products that are able to help.
3 PLAN ACCORDINGLY
Far too many people cram their schedules, when really they should just say no to that additional task. Rather than trying to take it all on yourself, take advantage of opportunities to pass off responsibility to others.
You can only do so much, remember that. If that sounds simple, it’s because it is! The sooner you realize this, the sooner you’ll be back on your way to your ideal physical
4 MEDITATE
Every year brings another study touting the physical, emotional, and psychological benefits of meditation. Meditation, or even just deep breathing, is an excellent way to reduce your stress level, thus reducing the chances of CNS fatigue.
If you’ve never tried it, meditation can sound a lot more challenging than it is. Luckily, there are hundreds of books, podcasts, and web sites that give clear, practical guidance on where to start and how to build a regular practice. All you need a few minutes a day and an open mind. If meditation seems silly to you, take some time out of your day and pray. GOD at any time of the day listens to the troubles on your heart, your mind and your soul. Just give it a shot!
5 FISH OIL AND GLUTAMINE ARE YOUR FRIENDS
If your immune system is weakened, it’s much more likely that you will be unable to cope with training demands. Your immune system, like your CNS, is taxed by all types of stress, which is one reason why university students fall ill right near exams.
Don’t wait until you feel terrible—be proactive. Fish oil and glutamine are two of the best supplements for enhancing your body’s built-in defense systems, allowing you to fight on. Apart from your daily multi of course
Thank you for taking the time out of your day to read my blog post! Don’t forget to subscribe to get notifications when I publish a new blog post. Feel free to drop a comment in the blog post or on my facebook and let me know what you think! I will be attaching a Youtube video as well from mine and Jamies video from earlier today! Thanks again!
Bodies By David 