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How to Recover From Overtraining

by Steve Theunissen
how to recover from overtraining

Overtraining is a major concern for many athletes and even some recreational athletes. When your body attempts to repair itself too fast it can cause serious problems. Many athletes experience muscle pain, soreness, and more when they overtrain. There are many causes of overtraining and all of them have different effects on your body. The best way to avoid overtraining is to understand what causes it and how to avoid it. [1]

Most overtraining recovery times occur during the first two weeks of a training cycle. This is when your muscles are being stimulated to grow and repair themselves. The problem occurs when you attempt to force your muscles to grow at a faster rate than they are capable of enduring.

Overtraining Recovery: How to Spot Symptoms

When you try to force growth you will put a lot of stress on your muscles and other tissues. You are going to use up your glycogen (stored glucose) in order to fuel the growth process. You will also use up your blood sugar to fuel the recovery process. This all can cause significant, permanent damage to your body. In order to prevent overtraining recovery time you must maintain very low levels of stress. [2]

The biggest reason that you will suffer from overtraining is that you let your workouts become longer and harder. If you allow yourself to hang on to every rep and squeeze out as many reps as you can, you are going to cause severe, long-term damage to your muscles, your ligaments, and your joints. This is why so many people suffer from overtraining and poor performance. If you keep pushing your limits, you are going to exhaust your body. You are better off keeping your workout at a slower pace and recovering over the course of several days. It is much better for your joints, your muscles, and your ligaments to recover over a period of days instead of trying to do it all at once.

  1. Another sign that you are heading towards overtraining is if you have been doing the same intensity and/or volume for weeks. As mentioned above, the muscle fibers will start to repair themselves. What this means is that they are no longer being stressed to the point where they can deteriorate. You can see a decline in your strength, endurance, and performance.
  2. One more thing to look out for when it comes to overtraining recovery strategies is depression. You can be very depressed following an intense workout when the results don’t come through as expected. If you continue to push forward with the same intensity and volume you may get discouraged. When this happens you can become extremely depressed and not know how to correct the problem.
  3. If you notice any of these symptoms or more, I encourage you to make an appointment with a trained professional. Overtraining syndrome is something that can be easily treated, especially if caught early enough. Your workout can be stopped and you can recover from your overtraining injury or symptom. This all begins by knowing the symptoms of overtraining. [3]
how to tell if you are overtraining

How to Prevent Overtraining

Don’t let your overtraining take over your life and ruin your health or even your career. Learn to recover properly by making sure you have proper recovery time between workouts. Make sure you fully understand the dangers of overtraining before starting a workout routine. Overtraining recovery strategies can easily be learned with the proper information and resources.

An easy way to recover from overtraining is to complete rest days between workouts. You want to give the muscles and the joints adequate time to rest so they can begin to repair themselves. When you complete rest days in between workouts you are giving the body the needed time to repair itself and be ready for the next set of workouts. Without complete rest, the body will be more susceptible to injury or becoming overtrained again.

An important recovery factor is a proper diet. If you have been overtraining, you need to eat healthy and balanced meals throughout your day. This is just as important as exercising. Eating healthy and balanced meals will help you to recover properly and keep you on the right track to achieving your overreaching exercise goals. [4]

Overtraining syndrome is a very serious condition that should be avoided. You can avoid it by keeping up with your program and doing the necessary steps to recover properly. Make sure that you listen to your body and how it reacts to stress. If you do not recognize the symptoms, it may be too late to correct the problem and prevent further symptoms from occurring. So be sure to check in with your doctor regularly so he/she can spot any potential problems and deal with them early.

how to know if you are overtraining

3 Easy Ways to Recover From Overtraining

There is one question on many a body builder’s minds: how to recover from overtraining? Overtraining or too much training can lead to many physical problems including injury. The overtrained athlete may suffer from a pulled muscle, injured tendons, pulled biceps, or even worse a pinched nerve. The psychological effects of being overtrained can be just as bad. So what do you do if you have overtrained and how to recover from overtraining? [5]

How to recover from overtraining or overtrain often comes down to properly addressing the cause of the over-training. Overtraining comes about when an athlete or even just anyone attempts to boost their performance by dramatically increasing any single metric in his or her workouts. While there’s nothing wrong with that, the real issue comes when the person doing the workouts doesn’t take time off and recuperate between workouts so he or she can properly recover for the next workouts. This can lead to injury, burnout, and frustration on the part of the athlete and a decrease in overall performance. In addition to that, how to recover from overtraining may also be related to how many rest days/recovery days you need between workouts.

1. Take a break

First, you want to make sure that your rest days in between workouts are enough to allow your muscles to heal. If you don’t rest enough, your muscles are not given the chance to grow and repair themselves. As such, they are at risk of getting injured even more as they try to recover and grow. Too few rest days and you’ll find yourself still overtrained months (or years) after your original workout. On the other hand, too many rest days and you’ll never recover from overtraining syndrome, even if your workout volume levels are high.

It’s also very important to recuperate properly between workouts because your body needs time to build back up muscles after being stretched and rebuilt during the workout. Each time you hit the gym, you should give your muscles at least one full repetition or a full set to recover. As your muscles start to rebuild and get stronger, you should reduce your repetitions or sets. This will allow your muscles time to rebuild and form again. However, when you’re overtrained, you should keep up your workouts but cut back on repetitions and sets to allow your muscles to fully heal. It will actually take longer than usual for your muscles to rebuild, but it’s important to do this so that your overtrained muscles will have enough time to grow and repair.

overtraining recovery

2. Think about technique, not reps

Another step to preventing overtraining is proper form when performing each workout. Your form is just as important as your recuperation time, especially when you’re just starting an overtraining program. Always make sure that your body forms each rep completely, and don’t cheat by lowering your reps too quickly. You should always be pushing off with your legs, not pulling them back. This will prevent overtraining because your body will be unnecessarily tearing down your muscles in each rep. If you cheat and lower your reps too quickly, your body will become more fatigued, which increases the risk of injury and lowers your recovery time.

3. Rest and sleep enough

Even though you should push yourself during your workouts to push yourself, even more, you shouldn’t strain yourself out too much. Your muscles can’t rebuild themselves if they are overtrained, so you need to give them adequate rest days in between workouts to let them grow. You should allow at least one day for each week to be rest days, and try to incorporate two to three days in a row into your schedule if possible. This gives your muscles plenty of rest time and prepares them to handle the next week of intense workouts.

Final Thoughts

Once you’ve allowed your muscles a few rest days, it’s important that you start adding new training elements to your workouts. Since you’re just starting out, you should focus on increasing the weights you use but don’t go overboard and add too many repetitions or sets to make yourself sore. You want to learn how to recover from overtraining so that you don’t damage your muscles.

Overtraining can take its toll on your body, especially your muscles, but you can avoid too much damage by following the right steps to recovery. You need to know how to recover from overtraining so that you can keep your muscles in the best shape. Overtraining can cause major injuries, which is why you need to learn how to recover from overtraining so that you don’t risk further injury. Make sure that you follow the proper steps to recovery so that you don’t have to spend months training again to fix the damage you’ve already caused.

Disclaimer: This article is written for general informational purposes ONLY and does not address individual circumstances. The WorkoutPlan doesn’t substitute any professional advice or help, you should always consult with your doctor.

References:

  1. https://www.mayoclinic.org/symptoms/muscle-pain/basics/causes/sym-20050866
  2. https://www.sciencedirect.com/topics/neuroscience/glycogen
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/
  4. https://www.naturalathleteclinic.com/blogs/natural-athlete-solutions/nutrition-tips-for-overtraining-syndrome
  5. https://www.uofmhealth.org/health-library/uh2113


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