How to Avoid Over-Training
Over training means exercise in excess than recommended.
Over training is supposed to be the greatest enemy of any trainee and is
believed to be occurring due to the imbalance between the amount of
strain applied to the body and the capability of acclimatizing to it. It
could lead to loss in the size and strength and in fact, enhances the
risks of ailments. It is the main reasons why most people in the gym
appear to have never stepped into the gym earlier, or the reasons why
most people hardly find any gain they target and just abandon it.
It is equally important to know the mechanism of the
training for building muscles. In fact the muscles do not grow while you
work on them or exercise, but in fact during the resting phase only the
muscles grow properly. So it is always strongly recommended by all the
experts that sufficient rest is highly required between the sets of
exercises and the workouts should be done on every alternate days
leaving one full day of rest in between. At each of such phase the
muscles go stronger and bigger, but before they get enough rest to grow
it you start working on them again, it is overtraining and it may lead
to serious consequences like injuries.
Avoid doing over exercises and try to manage three
features like amount, intensity and the type of exercise. With this you
would be able to train like top athletes and minimize the possibility of
over training. Starting with low intensity workout and slowly adding up
the strength by applying the appropriate amount of stress while paying
attention on the accuracy of technique, you would be including the
precise amount of the 3 features and attain the improved results by way
of enhanced performance levels without risk of being burnt out or just
The next important feature is eating qualitative and
quantitative foods. It is true that the athletes require more protein if
they exercise rigorously. They also need to eat plenty of fruits
vegetables and various complex carbohydrates like pastas and cereals or
else the protein in the diets would replace glycogen instead of
repairing the muscles. When the person is exercising hard and longer he
should get plenty of calories and carbohydrates. The loss of appetite is
the specific sign on over training. When the muscles require the
calories and glycogens the most, your do not feel like eating or your
appetite is lost. This is the basic sign that the body would use for
warning you of the danger of over training.
Taking sufficient rest is required so that the body could
repair itself during the off sessions. Body building usually provides
the good instance. The professional body builders better know that if
they train harder and longer and do not allow the body to sufficiently
rest, their bodies would definitely resist and the muscle gain would be
affected adversely. It is widely known by these body builders that they
only notice their body muscle mass increasing while they are on the
active rest phase.
This by following the basic guidelines you would find it
easy averting the over training and thus have better performance with
correct training intensity.