Many of us continue to workout more often and at higher intensities to get RESULTS! But that is not always true. Your body may still run into problems even if you gradually increase intensity and duration/frequency of your workouts.
The idea of over-training is simple. You aren't getting enough rest to allow your body time to recover, or you are repeating the same exercises expecting different results (sounds like INSANITY).
Below are some common symptoms of over-training:
- High resting heart rate
- Decrease in performance
- Body aches and soreness
1. Your first priority should be rest. Just a day or two probably won’t do it. Depending on how severely you’ve been pushing yourself, three to five days should give your body enough time to recover—both physically and mentally.
2. Eat a balanced diet. Focus on getting adequate amounts of protein, complex carbohydrates and lots of colorful fruits and vegetables.
3. When you are ready to return to your exercise routine, start off slowly. Most research shows that it is okay to return to that same level of intensity, but you may need to cut back on the length and frequency of your workouts for the next few weeks. After that, you should be able to resume normal activities.