Exercise is healthy (and maybe even addictive), but is there too much when it comes to a gym? When the amount of exercise exceeds the capacity of the body to recover, rather than getting faster and faster, we may actually get slower and slower (let alone sick and injured). So, take a break from tired muscles and learn that your body has enough or even too many warning signs.
Is this hurt? – need to know
For many people, the pleasure of exercise is to achieve our goal in a stable place, be it the champion team or the personal best weight room. However, sometimes we may in fact push our body too tight, causing chronic fatigue, manifested as over-training. Although very intense sports may increase the likelihood of over-driving, athletes of all shapes, sizes and motions from athlete to weight-lifter are vulnerable. Lack of progress is usually the first sign of over-training, indicating that some adjustments may now need to be made for better recovery (and possibly a good psychological rest). But symptoms of over-training include a variety of other pains, pains, and all the other annoyances that seem to be there:
Achey Breaky heart. Resting heart rate and blood pressure experienced significant fluctuations? This may be a sign that the body needs more rest. Some observational studies have also shown that chronic endurance exercise can lead to irregular heart rates. Although the link between a significant amount of exercise and heart rate problems is not fully understood or accepted, it is best to take any significant anomalies if it starts to happen.
It hurts to move. Chronic pain – a few days after exercise – a very slow recovery rate is also a common warning sign.
Oh, keep hurt? Excessive training may increase the chance of injury. The same applies to flu and infection.
This is not a buffet. Volatile appetite or weight fluctuations can mean long-term body over-expansion.
Not enough Zzzs. Over-training can also disrupt our sleep patterns and make the body harder to recover.
Reasons to rest – your plan of action
Training breaks the body and takes the time to recover, making it more powerful and faster to recover than before. This means that rest days are often as important as days, and ensuring that routines allow R & R to be the key to making progress. Here are some other tips to help anyone avoid over-training:
Mix it up Doing the same thing over and over again can put stress on your body and mind. A small amount of diversity helps keep things fresh, and if done right, can even help us reach our original goals.
Carefully increase the intensity. If a runner can only run a mile today, tomorrow they may not conquer the marathon. Plan a small step toward these goals daily, one meter or one meter at a time.
Wisely cheer. The machine does not work well without the right fuel. Make sure diet choices match the type of exercise and goal.
Catch up with a lot of sleep. We all need beautiful sleep, tired muscles as well. Plan to get at least eight hours of sleep for the best recovery.
clam down. Daily stress affects our performance at the gym, so grab a pressure ball and smile more often and more clearly.
Over-trained? Consider taking a break for some extra time. Although the right amount of rest varies from person to person, a week or two may allow your body to recharge faster, stronger and better than ever before.