Over Training Tip #1: Reduce Resistance Training Workout Duration

Since the focus of this month’s posts is over training there will be lots of short tips sent that can be easily applied. The first tip to prevent overtraining is to keep your total resistance training duration to 60-minutes or less.

 

The time schedule for a resistance training workout should go as follows:

• Dynamic Warm-up: 5-10 minutes
• Resistance Training: 35-45 minutes
• Cool Down/Stretching: 5-10 minutes

Most top fitness experts agree with this schedule because it can maximize the testosterone/cortisol ratio. Anabolic hormones (Build and repair tissue) like Testosterone and Growth Hormone peak between 20-45 minutes into the workout and drop rapidly between 45-60 minutes[1]. The catabolic hormone (Can tear tissue down) cortisol peaks around 60 minutes and climbs as the workout duration continues[1]. By keeping resistance training time at 45-minutes or less you can have a more favorable testosterone/cortisol ratio resulting in better results in less time spent at the gym.

 

References:

1. Poliquin, Charles.  The Science of Bodybuilding.  Poliquin Performance Center.  2002.  CD.