Discover 5 Tips to Avoid Overtraining


O overtraining it is a condition that the bodybuilder often develops after long periods of training and / or very intense routines.

Being much more serious than you think, overtraining can harm the individual to the point of death in extreme cases.

Therefore, it is always good to highlight the importance of avoiding the development of this problem as much as possible, so that, in addition to optimizing your results, you can enjoy a better quality of life.

It is precisely because he cares about you, dear reader, and your health, that we have prepared this article. See more 5 tips to avoid overtraining. These are simple tips, but if applied correctly, they will make all the difference.

Before starting the tips, how about better understanding what is overtraining?

What is overtraining?

O overtraining is a problem known as “Over-training”. Much more than a simple intense fatigue (tiredness), it is characterized by changes in several points in the daily life and in the individual's life.

Normally, the overtraining is so serious and so great that it doesn’t happen overnight, however intense your practice in bodybuilding is. In other words, it occurs after months of bodybuilding practices without proper precautions to avoid it.

what is overtraining

Taking the individual to extreme points which even make him give up the practice of physical activities or have to stop them due to high risks. This situation is very difficult to reverse, which may take months or even a year.

Among the first symptoms of developing an overtraining condition are:

  • Lack of appetite;
  • Loss of sleep and insomnia;
  • Extreme tiredness and lack of courage;
  • Shortness of breathe;
  • Irritation;
  • Lack of concentration;
  • Body aches;
  • Development of acute and / or chronic injuries;
  • Apathy (symptom related to depression);
  • Changes in important organs such as kidneys, liver and heart;
  • Change in hormonal axes (drop in testosterone production, for example);
  • Dehydration;
  • Sudden changes in body temperature;
  • Frequent diseases (flu, colds, viruses, etc.) especially due to a fall in the immune system;
  • Joint and ligament problems.

Now that we know what overtraining is, we know how to identify it, here are the tips to try to avoid it!

1- Periodization of your training

You must, within periods, set small goals to be achieved until you complete the goal completely. For example: You want to gain more lean mass and become more defined, right?

So, assuming a very basic periodization:

  • The first 3 months of the year you would train at full strength, valuing basic, compound and fundamental movements for the practice of all others.
  • Then you would spend 4 months in a phase of expressive increase in lean mass, with training more focused on hypertrophy.
  • Finally, it would improve the s in a cutting (weight loss period) of 3 months, with more metabolic training and aimed at cutting the shape.

We have 10 months of training, for 1 month of total rest and 1 month back in a possible training for you to adapt, thus concluding the 12 months of the year.

training periodization

Obviously, periodization can occur in countless other ways and ways which depend on the goals and needs of each person.

Periodizing your training is possible to obtain benefits from the increase of several capacities, but without losing the focus of your objective.

Still, you do not force the body to always do the same thing, always in the same way and, with that, it makes it have to deal with different situations, among other aspects that also prevent overtraining.

2- Have an adequate weekly training routine

Many people ask: how many times is it better to train in the week? However, this is a very relative question.

This is because, considering that each person has individual needs and responses, we cannot say that there is a rule on the number of days to train in a week.

Some people can get along very well with an AB-OFF-CD training system, that is, they train on Monday, Tuesday, rest on Wednesday and return to training on Thursday and Friday.

training week

While others with A-OFF-B-OFF-C training, I train 3 times a week, as follows: train on Monday, off on Tuesday, train on Wednesday, off on Thursday and end the week training on Friday (every other day, day not).

Others do better with ABCDE training, that is, training every day of the week: Monday, Tuesday, Wednesday, Thursday and Friday.

It is necessary to evaluate all the individual aspects of each person so that she can receive an adequate training program, thus reducing the chances of overtraining.

3- Avoid excessive volumes in training

The ideal within a training is to give the maximum stimulus to the muscles in the shortest possible time. However, there is no rule about how long your training lasts or the volume of sets, repetitions, exercise, etc.

However, for most people, about 40-60 minutes of training is enough. Within that time, it is possible to run several types of volumes, which vary with the system you are using and with your periodization.

avoid over-training

However, if you put a lot of volume in that space of time, you will certainly do training on too many aerobic routes, which is not interesting for us, since we are looking for anaerobic work with weight training.

Typically, we say that you can use somewhere around 3-5 exercises for large muscle groups and 1-3 exercises for small groups with something around 1-4 sets per exercise.

Long workouts, over 1 hour and 30 minutes long, are most likely wrong. Or they have too much volume, that is, too many exercises, too many repetitions ... Or they are being too relaxed, that is, too many breaks, too many rests and conversations.

Obviously, all of these numbers are variable according to your goals, individual response to training and division of training, of course. Remember if: the more intense and shorter the training, the better the results.

4- Use supplements, herbal medicines and other substances

When we talk about substance use to avoid the problem of overtraining, we can think of herbal medicines, food suplements and some natural substances too.

For example: We know that phosphatidylserine can improve levels of cortisol in the body, because if they are too high, you run the risk of going into poor muscle recovery processes.

supplements and herbal medicines

Still, the melatonin, can improve your sleep, which contributes to a better recovery. At Complex B vitamins, can assist in energy metabolism and also in the central nervous system.

Chamomile, melissa, cinnamon and passion fruit extracts they can also be useful for improving sleep. The use of BCAAs and L-Glutamine can reduce levels of fatigue (tiredness).

In addition, these supplements are able to improve the immune system that is severely impaired in cases of overtraining.

It is important to make it clear that, despite being great allies, supplements and substances in general will not prevent you from ever overtraining. They are only helping to prevent this condition.

5- Have an adequate diet

In addition to the energy value of each meal, the division of macronutrients (proteins, carbohydrates e lipids) is also essential and should be considered when setting up your diet.

Note that diets that are very low in carbohydrates, for example, can cause changes which lead the individual to higher levels of tiredness and lower rates of recovery as well.

In addition, diets low in lipids can cause hormonal changes which are also very likely to cause problems in both recovery and metabolism as a whole.

Diet balance

I do not mean that you should be clogged with carbohydrates and / or lipids, but that you avoid not consuming them properly to avoid future problems. Many people are afraid of consuming lipids (fats) and carbohydrates for fear of getting fat, and this can be extremely harmful.

Never fail to include proteins, which must be of high biological value to provide all the essential amino acids to the body (deficits of amino acids can also lead to overtraining).

We must also mention that, it is not only macronutrients that are essential in our diet, but micronutrients as well. O consumption of vitamins and minerals is essential.

Finally, don't forget to drink water! Dehydration promotes higher fatigue rates and also significantly worsens recovery. An average of 35ml to 45ml per kg of body is enough to ensure good hydration.

Conclusion

O overtraining it is one of the worst fatigue problems that the athlete or sportsman can go through. So that is precisely why people talk about avoiding it as much as possible.

This is because, in addition to aesthetic and performance losses, it can cause health problems, in addition to taking too long to be reversed.

With that in mind, avoiding it as much as possible is essential to ensure good physical activity in a beneficial and progressive way.

For this, small tips (like the ones given here) are essential to assist in this prevention and, consequently, have greater results.

Good training!

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