Train at a level which is appropriate & comfortable for you
When you begin training for the first time, ease into the training program at a relaxed pace. Donít force yourself to do too much too quickly. This can result in serious injuries.
When we push our bodies beyond its limits, we are bound to experience symptoms like chronic fatigue, muscle injury, frequent colds, loss of appetite, muscle soreness, and insomnia or oversleeping. Ways to avoid overtraining are discussed here.
Check your Resting Heart Rate regularly
Make a note of your resting heart rate when you begin training. The ideal time for this would be early in the morning; preferably, as soon as you wake up. Monitor constantly for any changes in this figure. Any abnormal increase in your resting heart rate is a clear indication of overtraining. You must immediately scale down your training until your resting heart rate is within reasonable limits.
After each training session, get sufficient rest
The muscles in your body recover and rejuvenate naturally when you rest. Hence, it is crucial for you to rest adequately after each training session.
Intense workouts for long periods lead to overtraining
Extended periods of training sessions result in overtraining. The only way to avoid this is by limiting yourself to doing only 50% of your regular workout. Hence, reducing your workouts by 50% can help you avoid overtraining.
Drink adequate quantities of water
Drinking sufficient water burns body fat, improves skin tone, and energizes you. Adequate water helps your body in recovering quickly from training sessions. During the summer, when you tend to sweat a lot more, ensure that you drink more water. Keep track of the amount of water you drink every day.
Maintain a journal about your training sessions
This should help you in spotting any changes in your body due to the exertion during training sessions. You can quickly spot any symptoms of overtraining if you maintain an honest journal.
Know the subtle signs & indications to avoid overtraining
Nobody knows the functioning of your body better than you. Hence, learn to understand any signs that indicate overtraining and take preventive measures. Whenever your body tells you to ease up on your training schedule, you must obey it. This is beyond question the safest method of avoiding overtraining.
Chalk out an appropriate training plan
Fitting in both cardiovascular and strength training on same days can prove to be overwhelming for your body. Space out your workout sessions to provide sufficient rest for your body.
The importance of quick recovery from training sessions
Quick recovery of your body from training sessions is the best means to avoid overtraining. A nutritious diet plays a huge role in the quick recovery of your body during workouts.
Add anti-oxidants and other supplements to your diet
Anti-oxidants expel toxins from our bodies. Carrot, milk, tomatoes, peaches, apricots, and broccoli are some anti-oxidants. Vitamin supplements help your body in recovering quickly from training sessions.