Essential guidelines to avoid overtraining
Whether you’ve decided to start going to the gym as you would prefer to train outdoors on your own, you may fall into overtraining. In fact, people who”self-train” without the advice, planning and supervision of a personal trainer and the precise knowledge about it end up facing the feared inconvenience of overtraining, a very common phenomenon in endurance sports.
Therefore, we do not tire of saying that rest and nutrition play a key role in preventing overtraining and improving our physical performance. Read on to discover the best tips to avoid overtraining and learn how to exercise properly throughout your training sessions.
Common Phases of Overtraining
In order to understand what overtraining is, you need to know that it is about diminishing the ability and performance to exercise, something that causes an imbalance between training and rest for the athlete and an essential lack of motivation. In other words, with the obsession to thrive in our physical condition and achieve the goals set, we fail to devote the precise hours to rest and restoration after intense training, and consequently our body and psyche suffer.
Heart rate disturbances, muscle pain and severe aches and pains, reduced performance, overwhelming, more prone to injury… These are just certain physical symptoms of overtraining. Thus, to identify overtraining in time and locate an efficient solution, it is essential to know the phases through which this phenomenon occurs. We assist you in knowing if you have fallen into overtraining with the phases listed below:
- Overload phase: this is a normal process that is generated by increasing the volume or intensity of training.
- Overload phase: during this period there is a notable decrease in the athlete’s performance.
- Overtraining phase: this leads to chronic fatigue and an enormous lack of motivation. Periods of insomnia and even loss of hunger may also occur.
How to prevent overtraining syndrome
Want to know how you can avoid overtraining? Aside from having a personal trainer to help you plan your training routine and a dietitian to point out the best diet to follow, the best way to calm the symptoms of overtraining is to rest after exercise. Keep in mind that in some cases, the restoration can last up to eight weeks, as we can put our health at risk.
That’s why, if you want to prevent overtraining, it’s essential that you start training safely and know the technique of each and every one of the exercises you want to do. It is also essential that you learn to listen to your body and know your restrictions to accommodate your training to your needs and physical condition.