In our last article we discussed how to spot the signs of overtraining. Now, let’s dive into the ways one can recover, properly, and get back in the gym!
The first step seems simple, but it’s surprising how many people ignore it. That first step is to STOP TRAINING! Aside from a long walk and some stretching you don’t need to do anything else that’s going to 1) cause muscle damage or 2) stress your CNS (central nervous system).
The next step seems almost as simple; yet, many of you refuse to do it. The “it” I’m referring to is SLEEP! Not getting 8-9 hrs (7 at the minimum) will prolong your recovery time. Getting adequate, good quality sleep will help regulate your stress hormone cortisol and allow your body time to heal.
While you’re on your “training break” you should take a look at your workout program. More than likely you are doing too much too often: running too much, lifting too much, and so on. If it stresses your CNS and/or damages muscle fibers without sufficient recovery time then you should address this with your coach or your own workout design. This can be done a number of ways: adding in a recovery day, reducing the number of sets or reps, decreasing the level of intensity, and more. The goal of your workout should be progress, not a beat down.
In addition, you should increase your supplement intake. This can help with your immune system so you can heal faster and get back to your workouts. Fish oil, iron, B-6/B-12, zinc, green tea extracts, and Vitamin C are some of the best micronutrients that strengthen your immune system. First, get well. Then, train hard. Not before.
STAY FIT MY FRIENDS!