Yesterday you discovered the tell taleÂ signs of overtraining, which can happen to anyone who’s doing a lot of vigorous exercise such as but not limited to HIIT, lifting weights, mountain biking, mma, etcetera. You’re especially susceptible to overtraining if you have certain other factors lingering in your universe like:
- Stress.Â Whether it’s from work or our personal life, you need to alleviate your stress as this makes your overtraining recovery much harder to acheive and truly hinders your progress. seek out ways to reduce and avoid stress in your life.
- Illness. This could be anything from a bad bout of the flu, chronic illness or something like surgery. Your body is using your energy to recover from the illness, and not leaving a enough energy to recover properly from your intense workouts.
- Poor Sleep ScheduleÂ If your sleep schedule is off you’re likely not going to get adequate rest for overtraining recovery.
- Poor diet. If you’re not eating enough – or you’re not getting the proper nutrients to fuel your body’s recovery – you’ll make the overtraining problems that much worse.
So what happens if you have problems with overtraining?Â Keep reading to find out…
Recovering From Overtraining
The Cure to overtraining recovery is simple. You NEED to rest!
I don’t mean take a day or two off and then start hitting the gym again. I’m talking more like a week. If you’ve been overtraining and exhibiting several signs of overtraining then you need to take at least one week off. If you’ve been sick or injured you may even need a bit longer than that.Â
- Allowing for complete rest for at least one week!Â Don’t do your weight lifting routine. Don’t even do your cardio. Just take at least one complete week off, being sure to get plenty of rest every night.
- Do light activity (if any).Â You may even opt to take another week or two off. Feel free to do light cardio two or three times per week. Don’t do HIIT, and don’t do long sessions. Twenty minutes of walking or another light activity will suffice.
- Up your calories. You should up your calories during the rest week. Eat clean and just make sure you eat enough to fuel your body’s overtraining recovery.
- Have some fun. Utilize this time to do the other things you enjoy in life. Get your mind off working out and instead go watch Men in Black 3, go out with your friends, catch a fish or something. Sometimes we need to be reminded that there’s more to life than working out.
- Drink plenty of water. You always want to be hydrated, but in this case it’s even more crucial.Â Maintaining hydration is not only important for our health, but for our muscles as well. By maintaining adequate fluid levels, we can cause cells to swell, which reduces the amount of protein breakdown and increases the building of new muscle tissue.Â
Overtraining can be a bitch but these these are all solid methods of overtraining recovery. Remember to take a week off every few months. During that week you can eat maintenance level calories or even slightly above. When you come back from your break, your body will feel better than ever… and you’ll feel a renewed burst of motivation!
That’s it for this one. I appreciate any feedback, if you’ve got something to say feel free to drop a line below.
To your fitness success,