How you can prevent you from overlooking
Whether you have been lifting for a month or ten years, there is no excuse for overtraining.Despite the benefits of peace, there are a large number of lifters who go too much in the gym per week and constantly ask themselves: where do I often train?
Unfortunately, there is no concrete answer to that question.For most people the answer is ... less..
Am I violating?
Training is a difficult subject, since it is possible to insulate certain muscle groups and to create a routine where you do most days without harmful exercise.
The problem comes when people perform high stress lifts, HIIT training and tire sparting.
- Unusual weakness or muscle fatigue
- Lack of enthusiasm for training
- Fatigue
- Tenderness
- Lack of appetite
- Sleeping problems (too much or not enough)
To determine whether you are going down, listen to your body.If you are unable to raise the same weight as a few weeks ago because you applied your sessions to see if you made bench press in a few days in a row, you know that you are convinced.
Another element of overtraining is incorrect food and lack of sleep.
How you can prevent overlooked
Prevention of training is a matter of learning how your body deals with training.Alt in the gym has to work hard - but not for a long minutes, often better than a two -hour insulation training, which consists of many repetitions.
The best way to prevent overtraining is:
- Adjust your training routine so that muscle groups have enough rest periods.
- Give your body sufficient recovery time.
- Limit external factors such as stress.If you feel miserable in the gym, you work poorly.
- Take care of your diet to maintain the natural recovery process of your body.
How to heal overmaster?
Fortunately, the rise is easy.Stress hormone and can seriously brake your recovery time - so relax more small training such as flexibility work and yoga can help promote relaxation.
Don't worry in a week for free. In place you can return to training and ready to dominate.
So - how much should I train?
With all this in mind - how much do you have to work out?Depending on your goals and your routine, we would recommend preparing on average 4 days a week.Compound lifts on your training days.
If you are more of a stable state of cardio and insulating lifter, you can afford to practice more often because your body takes less time to recover.
Eventually you depend on your goals.When you are in the gym and have your body restored.
