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Articles Fitness Nutrition

How to Recover from Overtraining

Apr 5, 2010

If you workout too often, overtraining can become a problem for your body. It is extremely important for your muscles to get the proper amount of rest in order to give your body time to repair them. However, if you have recently pushed your body too hard or you are on the brink of overtraining, you may be wondering how to recover. There are some relatively simple steps that you can follow to make sure that overtraining does not become a hazard.

Rest Your Body Frequently

If you have not yet suffered from overtraining, now is the time to make sure that you're taking care of your body properly. You should make sure that you are giving your body enough rest each week. Generally, your body should get one day of rest for every two days of exercise. This means that at least two or three times every week, you should abstain from working out altogether. This allows your muscles to grow stronger over time. In many cases, rest is actually better for your muscles than a workout.

Rest for Long Periods of Time

Every now and then, your body needs an extended break from exercise to make a full recovery. Even if you give your body a few days every week to rest, there's a good chance your muscles aren't fully repaired the next time you exercise. Try giving your body a string of eight to ten days every few months in order to give it the chance to recover fully. During this time, you should avoid working out. If you do have to work out, try doing some light cardio so that you still get the advantages of resting your body without putting it through a strenuous workout.

Eat Properly and Get Enough Sleep

Often, overtraining results from pushing yourself too hard. But the wrong diet and a lack of sleep can also play a part. The food that you take in helps your body to repair your muscles. Likewise, getting the proper amount of sleep gives it the time it needs to make repairs and rest your muscles. If you're trying to recover from overtraining, you'll need plenty of nutritious foods and plenty of sleep in order to get your muscles healthy again.

Start Working Out Slowly

After a period of overtraining, the last thing you want to do is work your body too hard again. To avoid it, get back into your workout routine when you are fully recovered. You can do this by engaging in lighter workouts at first. As you progress, you can start engaging in harder workouts again. Just make sure that you get enough rest on your off days to rest your muscles. Also, try switching up your workouts when you start to feel like you are overtraining. Swimming can replace running, while cardio can replace weight training. Just make sure you do your part to prevent overtraining.

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