One of the key rules to any form of exercise is that you push yourself to the limits, that way you can be sure that you have done a good job. However, it is important to make sure that you give your body enough time to recover from the overload and overtraining. Hence, here are a few ways through which you can ensure that you achieve your target goal without overtraining.
Avoiding Overtraining Tip # 1 – 90 Percent Rule
Most of you might be aware of what the 90 percent rule is, for those who are not; when you are performing any high intensity working such as running, you need to use about 90 percent of your energy. This means that when you are done training you should have some energy left; do not completely drain yourself out! This is very beneficial since that particular feeling will encourage you to do more and will also give your body time to recover.
Avoiding Overtraining Tip # 2 – Take A Break
We often tend to forget about resting altogether, that is where we make a big mistake! For any type of exercise, especially running, rest is essential. So take a day off at least once or twice a week. Resting is important since it gives the body time to repair any damaged or broken muscle tissues. Not resting can create a hurdle and may lead to a decline in fitness levels.
Avoiding Overtraining Tip # 3 – Cross Training
Another excellent way to avoid overtraining is Cross-training. Adding a couple of more exercises to your workout routine such as Cycling or Swimming can be very beneficial. This is because you do not overwork the same muscles over and over again. The muscles that are engaged in running are different from swimming. This way; your body gets enough time to recover and heal any muscle tissue injuries.
Avoiding Overtraining Tip # 4 – Know The Signs
It is important to know what the signs of overtraining are, our body often indicates that we are working to hard or going beyond our capabilities. So if you are experiencing signs of; sickness, elevated pulse, depressed, nervous or experiencing problems in sleeping then it’s probably a sign that you need to slow down and take it easy. Make sure you rest properly, if that doesn’t work out then go see a doctor as soon as possible!
Avoiding Overtraining Tip # 5 – Eat Proper Food
By proper food we mean Meat, Chicken, Vegetables, Fruits, Grains and Nuts! These are the best and healthiest types of foods available. Eating healthy proper food can help you recover faster. Many different nutrients present in these foods also help in repairing muscle tissues and making your bones stronger. Hence, eat healthy and train hard!