#42 How To Come Back From Overtraining
Before we dive in I want you to know that overtraining can happen to anyone at any time, regardless of their fitness level.
In this blog, we'll discuss what factors can contribute to you overtraining, and most importantly, how to recover from it.
Definition:
Basically if we simplify the term, then overtraining is a state where the body is subjected to more stress than it can handle. This stress can come from various sources such as intense training, insufficient rest, inadequate nutrition, work or emotional stress, big projects outside work and so much other things. Overtraining can be caused by cause physical and mental exhaustion and will lead to decreased performance, increased risk of injury, and other negative effects on health.
What to Do When You’ve Overtrained
The good news is recovering from overtraining is quite simple. It “only” requires a combination of rest, nutrition, and lifestyle changes.
Here are some of my most essential tips to help you recover from overtraining:
Take a break from training: The first step in recovering from overtraining is to take a break from training. Resting for a few days or even a week can help your body recover and repair.
Focus on nutrition: Eat a balanced diet that includes a variety of whole foods to provide your body with the nutrients it needs to recover. Focus on getting enough protein, carbohydrates, and healthy fats.
Get enough sleep: Sleep is crucial for recovery. Aim for 7-8 hours of quality sleep per night.
Manage the outside of the gym stress: Stress can contribute to overtraining. Sort the stuff out that is happening outside the gym, to your best of ability and figure out a coping mechanism to the things that you can not control. This can include practicing stress-reducing activities such as meditation, yoga, or deep breathing.
Gradually increase training intensity: When you're ready to return to training, start slowly and gradually increase the intensity over time.
Listen to your body: Pay attention to how your body feels and adjust your training accordingly. If you feel tired or sore, take a break or reduce the intensity of your workouts.
Finally
One more reminder that overtraining can happen to anyone, regardless of their fitness level. If you're experiencing symptoms of overtraining, don]t do what most do and train more and get even more restrictive on your habits. But take a break from training and focus on recovery. Eat a balanced diet, get enough sleep, manage stress, and gradually increase training intensity. By taking these steps, you can recover from overtraining and return to training feeling stronger and more energised than ever.
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Cheers,
Coach Eik
