A common mistake made by newcomers to the gym, as well as some more experienced athletes, is that they train too much and too often. On the surface, this doesn’t seem like a problem. But overtraining can definitely take a toll on your health, and it can’t be ignored. Also, the fact that you are not giving your body the necessary rest time can prevent you from sticking to your regular fitness habits because you will feel weakness and prolonged muscle fever and may get injured.
How many days off should we give ourselves?”
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The number of days per week without working out depends mainly on how hard you train and how much experience you have in the gym. In short, a good rule of thumb is to not train a muscle group again until the muscle fever from the previous workout has passed.
For example, if your thighs are sore from yesterday’s leg strength training, you shouldn’t load them up today or in the coming days until the muscle fever has passed. This doesn’t mean you need a full day without working out. You just need to focus on a different muscle group. Balanced workouts that focus on different muscle groups on different days of the week allow you to train with fewer days off. Even so, your body needs at least 2 days without training to rest. For faster muscle recovery, athletes consume protein concentrate
What is active rest and active recovery?”
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You don’t have to lie on the couch all day without working out. Light physical activity while on vacation will help you develop the ability to maintain your weight and fitness level in general, as well as improve your health and mood. If you choose to be active on your day off, the exertion doesn’t have to give you additional fatigue or muscle fever. You can walk, swim, and so on, but not intensely and without overloading yourself.
What is “overtraining” and what are its symptoms?”
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If you don’t leave enough time for rest in your fitness program, there is a danger of overtraining. This leads to negative health effects and injuries that could otherwise be avoided. Your best bet is to pay attention to your body if you feel tired and exhausted. Give yourself time to rest – it doesn’t mean you stop exercising or fail.
The symptoms of overtraining can be varied and individual to each person, but some of them are:
- Depression;
- Loss of appetite;
- Slow recovery;
- Problems with attention and concentration;
- Irregular menstruation in women;
- Muscle and joint pain;
- Weakened immune system;
- Changes in endurance and strength during exercise;
In conclusion
If you feel slower during your workout, lift less than usual, and need more breaks between approaches, it’s a sign that you’re overtraining. Make sure you give your body a rest – appreciate it!”
