The key word is regeneration. It is in it that you will find the answer why overtraining occurs. By training very hard, you will not get the desired effect until it hurts. The fact is, however, that without proper effort, not much can be achieved. How to balance it? The mistake lies in the ignorance of athletes about “regeneration”. Without it, no progress is possible.
Regeneration plays a key role in the body. Why is it so important? Through properly selected trainings and their systematic performance, you can only partially achieve shape. Building form depends on regeneration, which should be carried out after exercise (strength or aerobic). It consists in adapting the body to the effort that we fund it. So we either achieve progress or we come to regress when we make it difficult for our own body to regenerate. You can’t be blindly focused on exercise and overdoing it. It is then very easy to lead to overtraining because the body does not have the opportunity to build up the microdamage caused by exercise training. The result of such behavior of the body is weakness, loss of energy and lack of desire to continue exercising.
Learn the three basic rules that will protect you from overtraining!
- Eat regularly and healthily. You should take meals every 2-3 hours to provide the body with appropriate regenerative ingredients, so that the amount of amino acids in the muscles always reaches a positive indicator. It is important that each meal contains about 30 grams of protein, which provides the body with strength and supports anabolism. It is worth using the so-called BCAA or branched chain amino acids. These are very popular supplements that contain leucine – an essential ingredient that builds lean muscle tissue. BCAAs help in the regeneration of the body very well, especially they focus on the reconstruction of damaged muscle fibers. The second extremely important ingredient is L-Glutamine. It has a great effect on anabolic processes, but also very well protects the body against possible micro-injuries, increases the body’s resistance, helps to “recover” faster after intense training without losing glycogen reserves. Therefore, taking protein and glutamine reduces the risk of overtraining, and the body is constantly supplied with energy and nutrients.
- Your motto should not be “train hard until it hurts and exhausted” but “train hard but don’t overdo it.” Your training should be based on common sense. Don’t torture yourself by exercising 3-4 hours a day. In this way, it is easy to “tire” the body. Train 3 times a week, maximum 2 hours, separating training days from rest days. Once you are in the gym, focus on exercising and give your best, but allocate short breaks. Interval training is good. It involves burning more calories in less time.
- Sleep is the regeneration of the whole organism. 7-8 hours of sleep is essential. During this precious time, your body “repairs”. You work hard, so you need sleep. Know that when you sleep your body works intensively, repairs damage and regenerates. It produces energy that you use the next day. It doesn’t matter what time you go to bed. It is important that it is as stable as possible. Sleepless nights can lead to overtraining.
But what to do when overtraining has occurred?
Having no strength for further training, you should let go of sports for some time (preferably for a week). You have to recover completely otherwise the decline will repeat itself. Remember that you do not have to forcefully demonstrate your strength and determination. Train with your head and the progress will be visible to the naked eye.