Over-training is a physical, behavioural, and emotional condition that occurs when the intensity and volume of a person’s workout sessions exceeds his/her recovery capacity. People who work out too often are more susceptible to over-training. It is very important for your muscles and bones to get the appropriate amount of rest after an extended workout session, so that your body gets enough time to repair fatigued muscles.
While pushing yourself is an important aspect of an effective workout, there is a possibility that you have pushed yourself too hard and too far, and are on the brink of overtraining. Common symptoms of overtraining include extreme fatigue both during and after the workout, loss of appetite, undesired weight loss, lethargy, headaches and dizziness, aches and pains all over the body, trouble falling asleep at night, depression, spiky heart rate and delayed recovery from training.
Rest your body frequently to make sure you do not suffer from overtraining. Make sure you are giving your body enough rest every week – at least two days off. Ideally your body should get one day off for every two days of workout, which means three days off from exercise in a week. But if you are overly conscious about your muscles and figure then take two days off from exercise in a week. This not only helps you keep overtraining symptoms at bay, but also allows your muscles to grow stronger over time. Remember, usually rest is actually better for your bones and muscles than exercise.
However, if it is too late to learn the preventive measures and your overzealous workout program has already up with you, then here are some relatively easy and simple tips that you can utilize to recover quickly and safely from overtraining.
Take a week off exercise
Rest is the most effective way to recover from overtraining. Taking rest will give your body time to repair the damage caused to muscles.
Eat Whatever You Want
Consumption of varying nutrients will provide your body with new repair agents, helping speed up the recovery process. So make sure your daily diet contains sufficient amounts of healthy unsaturated fat, carbohydrates, proteins, vitamins and minerals.
Train Outside the Gym
While rest is the most effective way to battle overtraining, it is recommended you train your body with low intensity exercises such as walking, biking etc. This will drive nutrient rich blood into your damaged muscles, enhancing the recovery process.
Get a Weekly Massage
Massages play a key role in speeding up the healing process of muscular injuries. A massage will serve the same purpose as low intensity exercises, boosting the healing process by pushing nutrient rich blood into injured muscles.