How to avoid overtraining

How to avoid overtraining If you train often, this can cause problems in the body, which will be the result of the so-called «overtraining», that is, you do not feel that your body is developing, and the muscles are getting stronger and bigger: you are «standing in place». For muscle tissue, it is extremely important that it has enough time to rest so that it can recover during this time. However, if you're having a hard time exercising or are on the verge of overtraining, you may be wondering: how can you avoid it?

There are a few relatively simple steps you can take to help you avoid overtraining.

Contents

1. Frequent rest between workouts.
2. Long rest between workouts.
3. Eat right and get enough sleep.
4. Don't start your workout at a high intensity.

Frequent rest between workouts.

If you haven't suffered from overtraining yet, now is the time to make sure your body care is up to par. The body of a training person should receive enough time to rest every week. As a general rule, the body should receive one day of rest after two days of training. This means that two or three times a week you should completely refrain from any training, which will allow your muscles to become stronger over time. In many cases, rest is even more beneficial than the workout itself.

Long rest between workouts.

From time to time, your body needs a long rest from training so that it can fully recover. Even if you take short breaks within one day between workouts, there is a good chance that the muscle tissue has not fully recovered for the next workout. Try to give your body 8-10 days of rest after a few months of training to give it a chance to fully recover and recover. During recovery, you should avoid power loads. It will be useful if you do cardio workouts that do not require stress on the muscles of the body.

Eat right and get enough sleep.

Most often, overtraining occurs as a result of excessive demands placed on one's own body. But malnutrition and lack of sleep also play a significant role. The food that enters your body helps it repair muscles. Similarly, having enough time to sleep gives the body the opportunity to relax and unwind. If you're trying to recover from overtraining, you'll need more sleep and your body will need more nutrients.

Don't start exercising at high intensity.

After overtraining, the last thing you need to do is start your workouts with heavy loads. In order not to make such mistakes, it is better to start classes with a regular warm-up, which you constantly performed before overtraining. And this can be done even with a lighter warm-up than before. After you feel progress in improving your physical condition, you can return to the usual warm-ups. Also, make sure that your body has had enough time to recover from overtraining.

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