Overtraining. If there was one thing that could prove to be most frustrating for you in your workout program, overtraining would likely be it. The problem with overtraining is that it tends to build gradually and unfortunately, tends to strike the most motivated of individuals.
In fact, overtraining typically comes on due to you being a little too motivated, getting in too many workout at too high of an intensity level. Remember, it’s a concept that occurs due to there being an imbalance between stress and recovery in your program. When you are taxing your body more than you can recover from, this eventually winds up taking you down, leading to overtraining.
So what can you do to stop it? Let’s go over five key steps to put into place with your workout program so that you can ensure overtraining never gets you down.
Step 1: Schedule One Rest Day Per Week
First things first, you need to make sure that your weekly training schedule is set up properly. This means that you are getting at least one rest day per week. Consider this mandatory.
Many trainees need two rest days per week, or at the very least, need an easier day in their program plan scheduled in along with that single rest day.
Step 2: Tend To Your Nutrition
The second step is to maximize your nutrition. If you aren’t eating right post workout, this can slow down recovery, giving you problems. Protein and carbs at this time are a must.
Then in addition to that, make sure that you are taking in sufficient calories the rest of the day and eating as many wholesome foods as possible to get your nutrients in.
Step 3: Prioritize Sleep
Sleep is another must if you hope to sidestep overtraining. Sleep is your primary time for deep recovery, so if you’re sacrificing sleep, you’re sacrificing recovery.
Aim to get at least 8 hours per night, if not nine. Do not let anyone or anything steel sleep time for you. It’s time to get just as serious about your sleep as you do your training. This can make the biggest difference in your recovery capacity.
Step 4: Learn To Listen To Your Body
It’s also important that you learn to listen to your body. Sadly, for many people, when fatigue sets in, they tend to think they just need to push harder because they’re losing fitness. And so they do, digging themselves deeper into the hole.
Realize that while there are times to push harder, often you just need to rest. If you feel really exhausted, listen to your body and take a few days off. It’ll do you more good than pushing harder ever will.
Step 5: Utilize Wise Recovery Techniques
Finally, start utilizing smart recovery techniques. This means engaging in hot baths before bed, foam rolling, and deep tissue massage. All of these can help boost circulation, loosen tight muscles, and improve your recovery as well.
So keep these quick tips in mind as you aim to combat overtraining. If you train smart and try and keep all lifestyle stress down (as any stress can lead to overtraning!), you should be able to stay in the clear and keep up with your intense workout program.