We are getting to the time of year when people perhaps overindulge, and are starting to thinking about a healthy start in the New Year. But what about if you are the opposite? Perhaps you have been training hard throughout the year....and you are fine, right? Well perhaps not! It may surprise you to find that there is a possibility you could be overtraining, not allowing your body to recover and putting yourself at risk of injury.
Firstly you need to think about how often you are training......
- Firstly, (and you are not going to like it) you need to reduce your training sessions. You just do not need to be blasting it 5-7 days a week! Instead, train 3-4 times a week, but train hard in those sessions. If you completely smash those sessions by putting in your all, then you do not need to train more.
- You need reset days....So important, I'm going to say it again....YOU NEED REST DAYS! When you train hard, the aching you feel is damage to muscle tissue (otherwise known as DOMS). This is the natural way that the body repairs that damage, but lays down more muscle fibres to enable to you to get stronger/bigger muscles. This healing process needs time, and the rest days allow this process to continue. If you were to train constantly, your body will always be in the recovery phase and you will find it harder to improve your gains/weights/speed etc...
- Get some sleep! You will find your sleeping will improve, and you will not feel so tired all the time. Sleep is the time where your body can crack on with repairing those muscles, so you can smash it even harder at your next session!
- Worried about putting on weight? Just ensure that you are eating well on your rest days, and there will be no negative impact on your weight loss/training regime. By eating well I mean, lots of vegetables, plenty of good quality protein and lots of water! These days are not the days to be binging on sweet things or junk food....But a well earned treat is not going to undo all your hardwork. Enjoy it!