How To Avoid Overtraining
Overtraining can be a serious problem to your exercise regime, it can potentially take you completely out of your workout program if you aren’t careful. Too many people have the best of intentions before they wind up overtrained and burnt out, because they simply want to see fast and effective results from their program plan.
Typical overtraining would be to hit the gym daily, giving 110% of their effort every time. However unless you provide your body with sufficient rest, the body will never recover as it should. Keep going to the gym too often and hitting the weights too hard, and it will only be so long before you are overtrained and sidelined.
Overtraining will impede the great progress that you’re making so you really must be doing everything possible to prevent it.
The following is a few key pointers to prevent overtraining.
- Get sufficient sleep at night. Aim for at least 8 hours of sleep at night is recommended as this is the primary time when the body goes into deep recovery mode. And repair occurs to the stressed muscle fibres
- Make sure you fuel well after the workout. Looking after your post-workout nutrition will help to enhance the recovery rates that you see.
- Avoid excessive life stress. All forms of stress will take a toll on your body so if you’re constantly stressed out on a day to day basis, this could actually cause overtraining to set in.
- Take at least two days off from weight-lifting each week. This can be done by alternating days, and targeting specific muscle areas on alternative days.
- Make sure to get 48 hours’ rest between workouts. Don’t work any given muscle group more than once in a 48-hour time period.
- Use hot baths regularly. These will help to boost circulation to the muscle tissues, helping to speed up the recovery rates that you see. Sauna and steam roon are also helpful
- Go for massages. If you can afford it, a deep tissue massage can serve as a great recovery aid. Or invest in a foam roller – Highly Recommended.
- Eat the right amount of calories. If you aren’t eating sufficient calories, you aren’t providing your body with the raw materials it needs to see a proper recovery.
- Get in sufficient protein. Along with calories, you also need enough protein to build and repair muscle tissues.
- Avoid too much cardio training. While most forms of cardio training won’t stress the body as much as weight-lifting will, if you’re doing too much, it still adds up and may prevent you from recovering.
- Take a one-week break. Every 8-12 weeks of your workout program, take one complete week off to fully let the body rest and recover before you continue on again. You should do some light cardio work on this week off from weights.
- Use a Qualified Personal Trainer to design and Plan a workout program to assist you in achieving your goals and avoid overtraining yourself and achieving mediocre results.
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Have a good look at your current approach. Do you see any places where you are inviting overtraining? Make sure that you structure your workout program in such a way as to prevent overstressing your body so that this doesn’t lead to something like an injury that prevents you from seeing success.
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