Serious athletes, home-parents, busy executives, and most other mortals are subject to the effects of insufficient recovery from time to time. The recovery is slightly different from overtraining. Most people who are not involved in sports will find it difficult to achieve overtraining syndrome in “textbooks”, since it is difficult to achieve large amounts of training related to overtraining.
Insufficient recovery may be related to the amount of training, but it is often the result of an improper lifestyle and nutrition choices that compete with the effects of an intense training program. Unsurprisingly, the symptoms are very similar and result from excessive levels of stress compared to the ability to recover from it.
See if you can relate to any of the symptoms below and, if so, reevaluate your recovery plan. After all, the value of training is not only what you do during training. The real benefit comes after recovery, as your body becomes stronger, faster, slimmer and healthier.
1. Training is more like work than training
It can be easy to ignore what your body is trying to tell you during your workout, and embody the “break through this” mentality. Although it works from time to time, it can also work against you when it comes to your workouts.
If we listen to our bodies, they usually let us know when something is wrong. If the excitement has disappeared from your workouts, this may be a sign that you are not recovering from them.
Do not use this as an excuse to stop exercising. Instead, you may need to rethink your workout program, change it, or consider what happens between your workouts.
Most people continue to do the same workout week after week until they get injured or bored. Then they stop briefly, gain fat, lose muscle, and then start again with the same program.
Periodization is the most important part of the continuous improvement of training programs. It is also important to avoid boredom.
Periodization includes the study of each year and the compilation of 6-12-week training cycles. This is the basic principle in developing personal training programs.
Exercises, approaches, repetitions, separation of body parts, rest periods and changing the combination of strength and training of the cardiovascular system should be part of the annual plan.
If training is more like work, see a fitness professional to work on a complete, long-term program.
2. You are weaker from week to week with the same movements
Do you want to know a secret that is almost guaranteed to give you better results from training than 99% of people who play sports? Record each workout.
I am always amazed at how few people record their workouts. The only way to become stronger is to go beyond what has been done in the past. The only way to remember the weight, sets, and reps you did in a previous workout is to write them down.
In each workout, you can look back at what you did in the previous workout and find out what you need to do better than before.
Most people will see further improvements within 6-12 weeks, and then they will plateau or regress. If they regress earlier, it may be that they do not get better between workouts. If the plateau occurs in a 6-12 week period, it may be time to change the curriculum.
If you do not record your workouts, you will not know whether you are reaching a plateau or not.
When you see that your progress has stalled, contact a fitness professional (if you haven’t already worked with him) and discuss whether you are regaining your strength or just time to change the program.
3. You hurt all the time
Does it hurt or hurt?
Delayed muscle soreness (DOMS) is expected during the first few weeks of a new training program, and even from time to time throughout the training cycle.
Muscle pain during the day or two is uncomfortable, but probably not a sign that you are not sufficiently restored. If you want to avoid irritation curcumin has been shown to help facilitate DOMS.[i]* Omega-3 fatty acids found in fish fatalso helps maintain a normal inflammation response. *
Adequate protein intake is also critical to providing building blocks for muscle recovery. Each meal should include a serving or two of protein throughout the day. You can also take advantage of some additional protein powder or amino acids,
If it hurts you, maybe you have something wrong. Joint pain is a sign that you can train too often, using poor exercise technique or just using exercises that you should not do. Do not ignore joint pain.
You do not want to be taken away due to injury. Curcumin may help with some pains, but you should also contact a fitness professional to change your workout program, and perhaps a physical therapist or chiropractor to see if you have or are on the way to injury.
4. Your spouse or friends keep asking what is wrong with you
Do you feel blue Do you have any motivation to do a lot of work and spend the rest of the day in a state of melancholy?
You can use up your reserves during training, leaving little energy to survive the rest of the day.
The first thing to determine is whether you have enough protein and total calories. Too often, people train like maniacs and reduce their calorie intake in the hope of becoming slimmer faster. This is counterproductive.
Do not take this as an excuse for a gluten-free bagel contest. But understand that you cannot eat constantly with chronic calorie or protein deficiency and expect recovery between workouts.
Some people get less carbohydrate in their diet, but if your workouts are high, you may need to increase your carbohydrate intake a bit. Most people do not feel well in an intensive or intensive training program, following an extremely low carbohydrate diet.
A small amount of high-quality carbohydrates after exercise can make a big difference. Keep in mind that “lower” carbohydrate does not mean “no.” If you exercise a lot or exercise often, you will probably feel better if you eat healthy carbohydrates such as rice, potatoes, and sweet potatoes during training, most likely you will improve your recovery and maintain better stability over time, what is the goal, right?
In addition to calorie intake, make sure you use high quality multivitamin optimize the consumption of trace elements and cope with stress in personal and professional life.
5. You throw and turn at night
The lack of quality sleep is very stressful. On the other hand, excessive stress makes it difficult to sleep at night, which means that you may find yourself in a downward spiral.
If you usually sleep normally and notice that your sleep is more disturbed or you have difficulty falling asleep, this may be due to the fact that your body is not able to cope with the stress from exercise and life.
As mentioned above, a limited diet can be a serious stress for the body. You may be able to handle this for a while, but prolonged calorie restriction can become quite stressful for the body. Bodybuilders and bodybuilders are constantly having trouble sleeping, approaching the end of preparation for the competition.
The same thing can happen with calorie restriction, even if you are not interested in a single-digit body fat level. Do not consider this as a license to overeat. If you suspect that poor sleep may be caused by calorie restriction, work with a trainer to either gradually increase your intake to reduce your daily calorie deficit, or trial periodic “follow-up visits,” or days with higher calories to get a diet for deferrals.
Also, try to improve your sleep environment. Maintain the temperature in the 60s at night. Get rid of excess light and try to keep your room as quiet as possible.
You may also consider some supplements that support sleep, such as Restore PM Complex or magnesiumDiffuse essential oil may also be helpful.
Most likely, if your sleep improves, your recovery will also improve. Just don't consider supplements alone as a solution for a better long-term sleep. You must solve the problem of nutrient deficiency, excessive stress, and sometimes excessive physical exertion.
Your body is an amazing machine. If you pay attention to what he is telling you, you can reduce the likelihood of injury and get the maximum result you are looking for.
– Written by Flourish staff
(The article has been updated since its initial publication on Core3)
This article is not intended to cure or prevent disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. The use of recommendations in this and other articles is at the reader’s choice and risk.