Overtraining syndrome often occurs in athletes and gym rats who push their bodies too far during workouts. This condition causes muscle fatigue and increases the chances of becoming injured. If you’re a fitness enthusiast who wants to avoid overtraining syndrome, here are a few ways that you can try to prevent this problem.
Muscles need enough time to rest in between workouts so that they can repair themselves and grow stronger. It’s best to alternate working out different muscle groups on different days of the week so that each muscle in your body has adequate recovery time. Getting enough sleep (7 to 8 hours most nights) is also important.
Use a daily planner
Using a daily planner can help you keep track of your diet and exercise schedule. You’ll be able to plan workouts for certain days of the week and assign a specific amount of time to complete these exercises so that you don’t risk overtraining. You’ll also be able to plan nutritious meals for more efficient grocery shopping and helping your body recover from your workouts.
Mix it up
Doing the same workouts each day can cause you to overtrain. Cross-training offers a way to add more variety to your fitness routine while still allowing you to get the amount of exercise that your body needs to stay strong and healthy. Your workouts should include a balance of strength training and cardio exercises to tone your muscles, increase your endurance and improve your cardiovascular functioning.
Due to the commercial focus on protein, many athletes forget that carbs are actually a good thing. Carbohydrates supply your muscles with energy and can aid your body while in recovery mode. Having enough carbs in your diet will also prevent your body from using muscle mass instead of fat for energy if you end up pushing your limits while training.
Use common sense
You may be tempted to increase the amount of time that you spend working out and the intensity level of each exercise before your body is ready to handle the extra load. Doing this too soon can quickly result in overtraining syndrome and lead to serious injuries.
Listen to your body
If you become sick or injured, your body is probably trying to tell you to slow down and limit your training for a while. Even though it might be okay to try working through minor illness and injuries, you should still decrease your workout intensity until you’re fully healthy again. It’s often best to take a few days off from exercising instead of pushing your body too far and risking overtraining.
Overtraining syndrome can be avoided if you take the right precautions and plan your workouts accordingly. Avoiding this problem can keep you in the game longer and help you reach your fitness goals with less difficulty.