Training in
the gym will help you achieve both physical and health goals. With the aim of
muscle building, many are spending hours on end training to obtain faster
results which leads to over training. In this, you need to realize the best
ways to prevent over training.
Many are
provided with a workout program that is suitable but due to impatience, they
tend to overdo it. The problem that comes with over practicing is that your
body is not able to recover from the strain. Your body needs to rest after some
exercise. Over training is therefore continuously training without rest and
lifting more weights than the program requires.
Over
training is therefore going against your objectives of attaining physical and
health improvements. In this, preventing it is very important.
- Get Sufficient Sleep
Sufficient
sleep offers your body the ability to recover without any interference. The
recommended sleep duration is eight hours a day. Before getting to bed, ensure
that you eat well to provide the body with enough nutrients to replenish the
body. After all, you need the strength to keep going for the next session. This
prepares you for everyday workout routines and serves as a short-term remedy.
- Control Stressful Situations
Though you
cannot get rid of stress entirely, it is important to control your stress
levels. Stress already weighs down your body. By holding to stress issues day
after day, you find yourself over working your body which leads to over
training even when you are following your initial training program. Your body
cannot take in as much during stressed situations as opposed to during a
relaxed mind.
- Set Aside At Least Two Days in a Week from Weight Lifting
Other than
daily rest attained from sufficient sleep, you need to take at least two days
off every week from lifting any weights. This is specific to weight lifting and
not the other exercises. Weight lifting is strenuous in nature and you require
more time out as compared to other exercises.
- Regularly Take Hot Baths
Hot baths as
opposed to cool baths tend to boost circulation. Muscle tissues recover better.
It also gets you relaxed and refreshed.
- Enjoy Massages
Massages are
of different types and it is evident that they work on your physical and
emotional well being. In this, they will help you let go of stressful moments
as indicated above. In addition, you get to recover from fatigue and tissue
damage after a deep tissue massage.
- Eat Right and Healthy
Eating
healthy is not just about eating a well balanced diet. It is about eating a
well balanced diet in the right quantities. When preparing your diet, you
should keep in mind that you need to concentrate more on your calorie and
protein intake.
Calories play
an important role in proper recovery. This is because it provides your body
with the necessary raw materials to complete the recovery process. Calories
also help to manage your weight.
Proteins
play a vital role in muscle build up and recovery of damaged tissue. In this,
you need the right amount of protein for recovery.
Keep in mind
that these nutrients are not each other's substitutes. Instead, they work
together to promote better functioning. Also, remember to complete every meal
with a drink of water or any other fluid for that matter. They give a
refreshing and cooling effect that will push you through your workout session
as well as hydrate you. The right amounts of these foods will also provide you
with the necessary energy you need to prevent wearing out body tissue.
- Avoid Excessive Cardio Training
Cardio
training ensures that you workout while at the same time ensuring that you do
not strain your body muscles. However, if you take so much into cardio
training, it tends to pile up and the final effect is your body's inability to
recover.
- Take a Week's Break after 8-12 Weeks Workout Program
After
working out regularly on your workout program, it is advisable that you take a
week off after you complete 8-12 weeks of exercising. The determinant of time
is the individual against the workout program they have been undertaking. The
one week break goes a long way into helping body tissue recover and overall
body relaxation. You can go back to your workout routine after the break.
Bottom Line
Looking at
the above, you will be able to tell if you have been over training yourself.
Working out is an important part of exercising and by following the right
procedures, you will be physically fit and muscle building will be achieved in
the right manner. The above offer the best ways to prevent over training
especially for individuals who are into building muscle.
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