When it comes to exercise, like with any other activity, it is very possible to overdo it. But how do you know when you brought your body to the point of “no more”? Overreaching occurs when full recovery is not achieved for an extended time period and fatigue builds up. This usually occurs slowly over the course of a month or two, but it can happen much quicker in the face of a dramatic increase in training volume and/or intensity.
Chances are that if you feel more exhausted than energized after a workout, you may be overtraining. To avoid reaching the point of overtraining, look for the classic signs that include:
- Decreased coordination
- Decreased performance
- Prolonged illness
- Decreased desire to train
- Soreness lasting longer than usual
- Feeling lethargic even after adequate sleep
If you are experiencing a number of these symptoms it is necessary to alter your routine to allow your body to recover.
True overtraining takes several months to set in but once it does you will have to dramatically decrease your workload anywhere from several weeks to several months in order to fully restore all bodily systems. During this period it is very difficult to even maintain current fitness levels, much less improve them, and a decrease is usually expected. It is best if overtraining will be avoided at all costs.
However, if you already reached the point of muscle fatigued, and never ending soreness, it is time to take care of yourself, and here are a few things you can do to get your body on the right track to recovery:
- Contrast shower – Water is one probably the oldest method of healing and it always worked well. Contrast shower will increase blood circulation and blood is essence of life. You will feel refreshed and rejuvenated after such shower. Simply alternate hot water and cold water, but nothing too extreme.
- Get a message – All in all, massage is a perfect solution for battling your overtraining. They are fantastic for accelerated recovery – nothing will get you up and running again as fast as a proper massage or two.
- Eat Properly and Get Enough Sleep – Often, overtraining results from pushing yourself too hard. But the wrong diet and a lack of sleep can also play a part. Truth be told, if you don’t feed your muscles properly, and don’t allow them to rest, you will never achieve the results you are looking for. So be on top of your diet, and make sure you are getting enough good solid sleep throughout the night.
- Rest for Long Periods of Time – Every now and then, your body needs an extended break from exercise to make a full recovery. Even if you give your body a few days every week to rest, there’s a good chance your muscles aren’t fully repaired the next time you exercise. Try giving your body a string of eight to ten days every few months in order to give it the chance to recover fully.