It’s not uncommon to find men caught up in the ritual of packing the local gyms in huge numbers trying to achieve the maximum muscle build and physique in the shortest time possible. Sadly one of the common mistakes experienced by many of these fitness nuts is overtraining their muscles with far too much exercise and not enough time for recovery and rebuild which can ultimately lead to the dreaded workout burnout.
The recovery process of any workout is significantly important as the workout itself. Muscle build without the adequate amount of rest cannot be achieved as the tissue can only increase its mass when allowed to repair itself after exposure to the training workout. Most men who have habitually opt to skip the recovery process have found themselves severely exposed to permanent muscle damage often resulting in the death of muscle tissue unable to benefit from the proper recovery benefits by allowing the muscle tissue to repair itself after exposure to muscle tear from performing the exercise.
Do you think you’re overtraining your muscles?
If so lets look at a few common symptoms which will allow you to determine whether or not you’re training too much.
▪ Feeling exhausted rather than energized after performing the workout.
▪ Difficulty sleeping resulting in loss of sleep.
▪ Constant muscle soreness lasting more than a few weeks.
▪ Loss of strength and muscle fatigue.
If you have at any point during your training experienced these symptoms then this may very well be a huge indication that you’re overtraining.
Most professional trainers when finding their recruits overtraining themselves will as a strict rule introduce a number of measures within the training workout to aid in the recovery process, avoid burnout, muscle deterioration and subsequent loss of the muscle tissue itself. Some of these helpful measures include:
Taking 1 to 2 days off each week from the normal training routine explicitly for beginners.
Training to the human body is recognized as a measure for stressing the muscle tissue and as with any other stressful circumstance needs time to recuperate. During this period your trainer may suggest you involve yourself in an active recovery process by performing a range of exercises at a low intensity such as riding an exercise bike for 30 minutes or using the elliptical.
Taking 1 to 2 days to recover after a strength training workout.
After completing your strength training workout rest for 1 or 2 days before continuing your strength training. This is particularly important to men known for performing a full body workout involving the training of a variety of muscle groups on consecutive days contrary to training selective muscle groups on alternate days.
Introduce some variety to the intensity of the aerobic workout.
When performing the training workout you should never push yourself to your maximum potential during each session to benefit from your time spent at the gym or at home. Rather try to strike a medium in-between training at your maximum ability and time spent idle by combining your daily cardio training with a variety of interval training both intense and light for a total workout of 45-60 minutes.
Add some variety to your general workout routine.
Try inserting a variety of exercise activities by introducing a Cross-training method into tour workout. Not only will this improve your fitness results without overtraining, but will also prevent the exercise routine from becoming monotonous by keeping your muscles guessing in a variety of ways.