How to avoid over training? Unfortunately over training is very common. It occurs when we exceed our body’s ability to recover from workout. After our workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. But when you’re over-working out, your body’s ability to recover can’t keep up with the training volume which would lead to chronic fatigue, burnout and over-stress.
You can’t start with a hard workout
Obviously you can’t start doing a very hard workout on your first day. You have to actually assess your fitness level. To know what you’re able to do without crashing. If you’ve already been training for sometimes, you already know what your body can do.
But if you’re new to working out, the American College of Sports Medicine gives the following guidelines on Physical activity guidelines
- All healthy adults aged 18–65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week.
- Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.
How to define your fitness level and goal
My goal in the gym is actually to increase my strength, stamina and durability. Therefore I have to increase the intensity of my workout gradually, while I avoid over training. In this blog-post i am going to share with you my point of view on how i avoid over training.
After knowing where your fitness level, you have to actually find the workout that is doable, enjoyable and practical for your goals.
I see a lot of people suffering at the gym. They force themselves to do a certain workout, sports or routine that they don’t enjoy or that doesn’t fit with their goals. Man you don’t have to do that!
The best activity is whatever you enjoy and will be able to sustain. The benefits of sustainability far exceed controlling weight. Maybe weight-lifting, Yoga, Pilates, running or even Cross-fit would make a good fit for you. Your real challenge is sustaining an activity, enjoying it, and making it consistent. Just Keep in mind that you need to lift weights to maintain and build functional lean mass.
so how do I avoid over training ?
I focus on three areas to know if I’m over training:
- my overall fitness level
- my diet ( jellybeans are the best preworkout food for me)
- how much time I have
Let’s talk about walking, since this is an easy activity for most of us. My best steps per day is 40 k steps, but i can’t jump to that from 0 steps per day. I usually start with my average which is between 8000 and 12000. Then I start increasing my steps by 2000 steps everyday as long as my body allows it.
I use the same logic with weight training. I gradually increase the sets, reps, exercises and workouts per day.
External factors that might affect over-training
However here i have to raise two important factors :
- Since we’re human and we’re exposed to external stress and life factors, sometimes the opposite happens. For example when I am on vacation, I cut my gym sessions to maximum 45 minutes per day and I skip the cardio, since I’m already moving a lot on my vacation.
- My diet and overall calories intake affects how much I can actually improve my performance as well as explained in my post about the best preworkout meal .
To sum up, It is important to develop a plan that feels right and will last for you. The internet is a great way to learn, it has a lot of good and bad information, which you will evaluate with trial and error. You might also consider hiring a registered dietitian and certified trainer to help you start.