How to Avoid Overtraining
Whether you are a runner, star basketball player, or just enjoy a challenging workout at the gym, all athletes and fitness enthusiasts are susceptible to overtraining. Overtraining can lead to pain, overuse injuries, and some serious burnout! Fortunately, there are ways to help avoid overtraining without compromising your training goals or setting you back in your fitness progress. Here are some tips:
- Remember the 10 percent rule. To reach your desired level of physical activity, increase your training regimen by 10 percent each week. This is one easy way to help avoid overtraining.
- Consider cross-training. Integrate low-impact exercises into your training program. Low-impact exercises place little-to-no stress on your joints, while allowing you to get in a full workout. Examples of low impact exercises include using the elliptical machine, rowing machine and stationary bike. You can also engage in water exercise, low impact aerobics, or go for walks.
- Allow for rest days. When engaging in strength training, allow yourself one day off in between sessions to allow for muscle recovery.
- Listen to your body. If something doesn’t feel right, stop and rest. If pain continues, visit with your doctor.
- Get more sleep. Obtaining eight hours of sleep per night can help you recover from a workout. This can also help to facilitate muscle strength and growth, as muscles tend to grow during periods of deep sleep when growth hormones are released.
- Eat a healthy, well-balanced diet to help fuel your body during exercise.
Remember, overtraining can have serious risks on your health – ranging from musculoskeletal injuries to problems with your organs.