Overtraining occurs in both professional and amateur athletes. The reason for this is most often an illiterate plan of physical activity.
Instructions
Step 1
First, you need to carefully consider your weekly training schedule. There are several basic rules for drawing it up. Rule of thumb: one muscle group is only pumped once a week.
Step 2
Muscles take different periods of time to recover, mostly at least four days. The only exceptions are the abdominal muscles, which can be loaded daily. They have an enviable ability to recover.
Step 3
Most athletes prefer to do the easiest stages of the program at the beginning of the week, or even just isolated cardio training. This is necessary in order to gradually enter the rhythm of the loads. In the middle and at the end of the week, the most intense loads fall.
Step 4
The next rule is: the harder the workout, the longer it takes to recover. Lightweight workouts can be done more often. If you neglect this rule, you can even achieve freezing of muscle growth.
Step 5
If you started from scratch or after a long break, you can only increase the pace of work by 10 percent per week. It is advisable to conduct your workout at the same time, at what time - choose yourself.
Step 6
In fact, the number of days of rest depends on the state of health, experience, nutrition, stress. Therefore, you yourself can influence their reduction by balancing your diet and trying to avoid stressful situations.
Step 7
A good sleep is very important, because in a dream, the process of muscle growth is activated. It is recommended to sleep at least 7 hours a day, and better all 8. If necessary, do not neglect the daytime sleep.
Step 8
Lack of sleep significantly slows down your recovery from exercise. With a regular lack of night rest, the body becomes simply unable to endure even the usual pace of training.
Step 9
Practice distraction activities regularly to help you relax after a hard workout. These activities include walking, jogging, stretching, or gymnastics. Be sure to warm up and cool down while exercising.
Step 10
If you are serious about sports, become a regular client of a massage therapist. Massage can greatly speed up the recovery process of the body. Alternatively, master self-massage techniques.
Step 11
Master relaxation techniques: yoga, visualization, meditation, breathing techniques. In this way, you can significantly reduce the level of stress - the enemy of recovery.
Step 12
Watch your diet, because the right food supplies building material for all organs and tissues. You should have enough protein, fat and carbohydrates in your diet. It will be useful to additionally take vitamin complexes.
