How to know if your body is recovered

HOW TO KNOW IF YOUR BODY IS RECOVERED. OVERREACHING VS. OVERTRAINING Overreaching: An accumulation of training and/or non-training stress that results in a short-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining, in which restoration of performance capacity may take from several days to several weeks. Overtraining: An accumulation of training and/or non-training stress resulting in a long-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several weeks to several months. True overtraining is also known as adrenal fatigue. The Two Types of Overreaching: What Decrement Means: Functional: Typically defined as a state of overreaching or excessive stress from which you can bounce back within about two weeks of appropriate Symptoms of overreaching and overtraining that include: recovery. Non-Functional: When it takes longer than two weeks, and up to six weeks to bounce -Altered Endocrine (Hormonal) Profiles -Increased Catecholamine (Stress Hormone) Output back. -Psychological Profile Changes Overtraining is at play if the drop in performance and symptoms of poor recovery is longer than that six week period. -Cardiovascular Consequences -Reduction Of Pituitary Hor- mones or Changes In Pituitary/ Hormonal Secretion Patterns -Changes In Blood Amino Acid Concentrations & Effects On Neurotransmitters Such As Serotonin -Musculoskeletal/ Orthopedic Issues (joints, ligaments, muscle, bone, and other connective tissues) -Immune Suppression -Appetite Suppression and Body Mass Changes RECOVERY & SUPERCOMPENSATION Supercompensation: To push yourself to the edge, (overreach), then achieve full recovery and a subsequent gain in fitness. Based on this principle, you must push yourself beyond your limits at least some of the time - which results in fatigue. All good training plans have some amount of fatigue included to induce supercompensation and a stairstep-like increase performance over the course of training. HITTING THE WALL, OVERTRAINING AND ADRENAL FATIGUE 11 WAYS TO KNOW IF YOUR BODY IS RECOVERED Adrenal Fatigue: When your adrenal glands fail to produce 1. Resting Heart Rate 2. Body Mass 3. Sleep 4. Oxygen Saturation 5. Hydration 6. Appetite 7. Muscle Soreness 8. Energy Level hormones due to continued exposure to stressors. There are four stages that lead to complete adrenal exhaustion. 9. Mood State 1st Stage: The Alarm Reaction The "fight or flight" response. 10. Well Being 11. Previous Day's Performance Your adrenal glands churn out anti-stress hormones like cortisol, but at this stage, no serious physical or psychological dysfunction is evident. 13 OF THE BEST BIOMARKER MEASUREMENTS FOR RECOVERY 1. CRP (C-Reactive Protein): Second Stage: Resistance Response "Normal" CRP levels should be around 10 mg/L. Stress levels are chronic and constant and high levels of 2. IL-6 (Interleukin-6) One of the major functions of IL-6 during inflammation is the generation of sickness syn- drome manifestations, such as sleepiness and fatigue. adrenal hormones have been sustained for weeks, months, or sometimes years. Symptoms include weight gain, insomnia, fatigue, and increased recovery time. 3. Tissue Omega-3 Content Studies show that people with the highest omega-3 tissue levels have less inflammation, Third Stage: Exhaustion Your body's ability to cope with stress has been depleted. Blood sugar levels drop, and excessive intake of caffeine and and suffer from fewer inflammation-related conditions like coronary heart disease. sugar does that job that cortisol would if your body could produce it. 4. Omega-3 Index The omega-3 index measures your levels of EPA and DHA. Fourth Stage: Failure You basically just want to stay in bed all day. This is also the point at which the extremely determined people who try to push through and somehow get 5. Systemic Inflammatory Response Syndrome Score Criteria to gauge inflamation includes: -Body temperature themselves to workout have -Heart rate tragic occurrences such as -High respiratory rate heart attacks during exercise. -White blood cell count 6. TSH Indicates symptoms of abnormal thyroid hormone production. 7. Apo-B Apolipoprotein B (ApoB) are the primary proteins that attach to your LDL O Daily: Use either cholesterol. Restwise or HRV measurements, or both. 8. Insulin-Like Growth Factor I mostiy just do HRV, and encourage most of my athletes to do a combination of both so I can "keep an eye" on (IGF-1) Low IGF-1, specifically anything below about 115 ng/ mL, is usually a result of combined lifestyle stress, exercise stress and calorie them. restriction or nutrient depletion. 2) 2-4X/year: Lab test 9. BUN & Creatinine for inflammation, Blood Urea Nitrogen is a hormones and measurement of the amount of biomarkers. This urea nitrogen in your blood. Particular Performance 10. Adrenal Stress Index Test would cover most ASI measures cortisol levels, 17-OH Progesterone, DHEA, Gliadin AB, & Secretory IgA. of your bases. 3) If you susPect overtraining or adrenal fatigue, do an Adrenal Stress index (ideal|y) or 11. Testosterone & Cortisol Measuring the ratio between these hormones gives an indication of whether you're recovering well from exercise. the self-tests listed above. 12. Heart Rate Variability Üsing a heart rate monitor allows you to track fluctuations throughout the day. 13. Adrenal Fatigue Measurements Test your pupils, blood pressure, and temperature. View Full Article at http://bit.ly/14HeMOW bengreenfieldfitness.com