How To Avoid Overtraining

May 20 | Posted by The Staff | Training

It’s hard to believe that too much of a good thing can be harmful when it comes to exercise and fitness training. Most exercise or training programs will leave you with sore stiff muscles at first, but the condition is temporary and usually lasting just a few days. Working through the soreness by following a sensible schedule of every other day workouts is the key to conditioning, and for getting to the point where a every workout makes you feel even better than you did before. Increased stamina, endurance, noticeable body changes and the positive effect on your frame of mind are natural motivators to push harder. Whether you are in competitive sports training or exercise for improved personal fitness, you will increase the risk of injury and weakened muscles if you’re intensifying your workouts either too quickly or without careful planning, also known as overtraining.

The body functions naturally in a defensive as well as in a healing or restorative capacity. The increased physical intensity of fitness training stretches and tears the muscles. Training every other day allows enough time for the muscles to heal which makes them better able to adapt to the stress of training. Maintaining the right balance between exercise and rest builds endurance and stamina over time, and gradually adding intensity or frequency to your workout will safely keep you on track. When the muscles endure continuous or sharply increased stress without time to heal they become weaker which cause overall fatigue. Taking the time to carefully plan a reasonable training plan that progresses gradually will allow your body to adapt and reach higher levels of fitness. Planning a recovery rest week of light training once a month will give your body time to fully recover and benefit from the intensity of the previous weeks.

Developing a training program that is based on your personal needs and fitness level will help you to avoid over training. Everyone has their own strength levels and health conditions as well as rates of recovery, and following a training regimen meant for someone else puts you at risk for serious injury.

You can avoid over training by listening to what your body tells you. No two people are alike and more is not always the answer so eat, sleep, rest and train based on your fitness levels. Stick with the basic principles of nutrition and exercise, using them as a guideline for your personal agenda. Don’t forget that rest is the key to recovery, and making sure that you get enough quality, restful sleep is essential. Even if you feel great and can boast that you’re in the best shape of your life, getting a yearly check up is important. Your doctor may recommend supplements to boost low levels of essential vitamins and minerals in your system. Low levels of theses essential minerals fatigue the body which makes you more susceptible to the effects of over training.

Make a plan and set realistic, attainable and personal fitness goals to avoid over training. Rely on what your body tells you and remember that the success of your fitness training depends on the right balance of exercise and rest.

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