We hear it all the time: get proper exercise, rest, eat right, lose weight, and be healthy. So simple is this advice to utter, but not so simple to follow!
5 Strategies for Avoiding Over Training
Despite its challenges, millions of people every year embark upon new physical journeys in their attempts to be more fit. Learning how to properly exercise and train is a core component of any fitness routine, with plenty of advice available online and elsewhere.
However, not all of this advice is good – and more exercise isn’t always better. All too often, people become infatuated with the idea of exercising and training that they overdo it, either mentally exhausting themselves or causing physical injury.
To ensure you’re on the right path, let’s discuss five strategies that can help you avoid overtraining.
Get Sufficient Sleep
One of the most critical components of training is resting before and after each workout. Your body needs time to heal, and the greatest amount of recovery occurs when you are asleep. As such, a proper amount of rest (ideally 8 hours) following each training session is crucial for maximum gains and minimal fatigue.
Many people who are dedicated to training also invest in new bedding and mattresses, as comfortability is important. By having your body supported properly during sleep and reducing the number of potential distractions or discomforts that could awake you, the quality of your sleep will be improved (thereby improving your body’s recovery as well).
Develop a Dedicated Plan
How much, how often, and how intensely you plan to train is something that must be determined prior to any workout regimen. Your exact needs may be different from friends, family members or others training for the same purposes, which is why developing a professional training plan with the help of trainers is recommended.
Even if your training plan is devised without expert assistance, sticking to this plan and understanding its requirements is crucial. Too many people begin overtraining by pushing themselves beyond the limits of their workout plans. While it can be tempting to overdo it at times, never exceed the parameters of your plan.
Keep Track of Your Training
Some days may be more productive than others when training. This is a natural part of exercise. A sprained ankle or aching joint may reduce your mobility temporarily, while concrete time constraints due to work, family or other responsibilities may require an adjustment on some days.
This is why keeping tracking of your overall training is fundamental to success. It’s also fundamental in avoiding overtraining. If you have less time or ability to give to training on one day, then you may wish to increase your efforts the following day. Generally, this is not recommended. By having a documented record of your exact output each day, you’ll know that you haven’t overworked yourself (and you’ll be less tempted to “make up for lost productivity” and the like from previous days).
Take Care of Yourself Post-Workout
How much post-workout care are you giving your body? It’s vital to sleep well and eat properly, but in the immediate aftermath of a workout, taking a few simple steps to improve blood flow, reduce lactic acid buildup and generally reduce stress, pain and inflammation is also important.
These steps can help your muscles and joints recover more quickly, thereby reducing the chances of your next workout being excessively taxing on your body. In essence, this is a direct method for avoiding any overtraining.
Manage Your Other Forms of Stress
Sometimes, people can take their day-to-day stresses and focus them in the gym. While converting that tension into energy for exercise may seem productive, it can also lead to unnecessary injury and physical trauma. As such, managing stress outside of the gym is highly recommended.
Some forms of exercise naturally help manage stress, but if you’re attempting to relieve that tension by overtraining, then you need to master the art through other means. This may include relaxing showers and baths, meditation or even therapy in more serious situations.
These five strategies when used in conjunction with one another can dramatically reduce the chances of overtraining. By avoiding this common pitfall, you’ll be more likely to stick to an exercise plan, avoid physical injury and achieve the desired results without experiencing a litany of negative side-effects.
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