7 Easy Tips To Prevent Overtraining …
Last week I showed you 6 signs that you might be overtraining. This week I will be giving you some tips on how to prevent overtraining now or in the future!
- Be aware of other stressors
The literal act physical training isn’t the only thing that can stress the body and isn’t the only thing that can cause stress on the body when you are working out. External stressors such as work, life, interpersonal difficulties can all add up and cause extra stress on the body. If you have a cognitive heavy job, also take this into consideration that high cognitive workloads can also affect the body causing fatigue.
- Avoid Excessive Monotony Of Training
This can help you both physically and cognitively, if you constantly do one type of training results can plateau, it gets harder to motivate yourself and it can simply become boring. Try and mix and change how you get your physical activity. If you have been doing lots of weighted classes with lots of high volume, try reducing the stress on the body and go swimming.
- Optimise Your Nutrition
Make sure you are staying on top of your pre and post workout nutrition. Avoid not eating before workouts, and make sure you are eating the right things after, including a good source of protein, carbohydrates and micronutrients.
- Accept You May Need To Take A Day Off
It can be tough when you have a goal to reach to sit one out, but in the long term it could really be a benefit. It is better to take a day off once rather than have to take multiple weeks off because you pushed too hard which resulted in a longer term injury.
- Optimise Your Sleep
Sleep is the most underrated aspects of recovery. You can take as many post work out supplements and recovery drinks as you like but none of those will match up to the power of getting consistent and solid sleep. Make sure you consistently get 7.5-8 hours a night.For tips on how to improve your sleep check out my previous articles on optimising your sleep…http://www.teambreakthrough.co.uk/7-tips-for-a-great-night-sleep/
Tell your coach or the coach taking your class of any concerns you may have or any little niggles that are occurring. All classes can be adapted to take this into consideration and we more than likely know ways to fix the issues and if we don’t we will most definitely go away and find out how because that is the way we are.
Most importantly listen to your body. You and you alone are the best person to intemperate what your body is doing and what it can do. Don’t leave those underlying small niggles to chance before they develop into something greater!
If you feel like you could be overtraining or just want to talk more about this topic please speak to one of our coaches who will be more than happy to help you out!