Exercise is one of the best things you can do for your health.
However, if you take it too far it can become dangerous.
Pushing yourself beyond your limits can not only lead to serious injuries, but it can also suppress your immune system which means you will be more susceptible to getting sick.
Here are a few techniques that will help you stay fit and prevent overtraining.
How To Prevent Overtraining
Don’t Be a Control Freak
Most people who are obsessive about exercising tend to be high achievers.
High achievers love feeling like they are in control.
Because of this they will push themselves to the extreme.
If this sounds like you its time to take a step back.
Set modest goals so you won’t put your health at risk.
Develop a Healthy Body Image
It is so easy to get caught up in what you see on the internet and in fashion magazines.
Sometimes the desire to look like the latest Instagram model can push you to train too hard.
That’s why its so important you learn how to cultivate a healthy body image.
Instead of comparing yourself to someone else, learn how to celebrate your own best features.
Monitor Your Heart Rate
Your heart rate is a great indicator of whether or not you are pushing yourself too hard.
To get your target heart range subtract your age from 220.
Ideally you will want to stay between 60 to 80 percent of that number.
Get an Exercise Buddy
Sometimes having a workout buddy can help you train at a reasonable intensity.
If you get a little carried away they can help rein you back in.
Yes when you workout you should be focused on the task at hand.
But you should also enjoy what you are doing.
Don’t be afraid to have fun while working out.
Establish a Regular Routine
Gradual conditioning is the way to go.
Don’t train all of your body parts on the same day.
You should instead train different body parts on different days.
Doing so will give each body part plenty of time to recover.
Stretch More Often
Stretching is good for you.
And the older you get, the better it is for you.
This is because stretching helps you expand your range of motion.
The better your range of motion the less likely you will be to get injured.
How To Recover After Overtraining
Now that you know how to prevent overtraining, let’s talk about what you should do in the event you push yourself too far during a workout.
Rest, Rest, Rest
After a strenuous workout the most important thing for you to do is get plenty of rest.
While heat packs and ice baths can provide temporary relief, in order to fully recover you need to rest.
Give Lingering Injuries Plenty of Time To Heal
If you have a lingering issue that doesn’t seem to be going away, that could mean you haven’t given it enough time to properly heal.
Don’t continue training as if nothing is wrong.
If you can’t stand the idea of missing gym time, consider doing a light workout do reduce the risk of making the injury worse.
One of the easiest ways to speed up recovery is to drink plenty of water.
You should drink a minimum of 2 liters of water per day.
Water helps flush waste products out of your muscles so blood can freely circulate.
This is what speeds up the recovery process.
Learn About DOMS
DOMS stands for delayed onset muscle soreness.
It basically means you feel soreness in your muscles a day or two after the workout.
This is completely normal and nothing to worry about.
Its actually a sign you are making progress.
If however you are feeling sore for several days after a workout, that may mean you are pushing yourself way too hard.
Get a Massage
Getting sore muscles massaged is a great way to get quick relief.
Studies show that a muscle massage can reduce inflammation, improve oxygen flow to the cells, and make the muscle stronger.
If you want to look and feel better start living a more active lifestyle.
All it takes is 30 minutes a day, 3 times a week for you to start seeing dramatic improvements to your health and fitness.
If you need help putting together a workout plan consider hiring a personal trainer.
They will be able to help you come up with a plan that is based on your current level of fitness as well as your overall goals.
Always remember that a little effort goes a long ways.
You don’t need to do anything overly complicated to start getting great results.
Set a goal, create a plan, and then execute that plan.
As long as you are committed to your plan you will get results.