The hard workout, your busy work life, the insufficient recovery time can lead to overwork.
If, in fact, you observe that your strengths are dropping you off in a workout, that your heart rate is high at easy workouts or you feel unable to touch the high heart rates at hard workouts, you are overworked due to excessive exercise.
But how can you avoid it?
Make a schedule
If the workout is done without the progression and recovery period, then overwork is guaranteed as your body is not able to recover.
A proper, especially made program, adapted to your needs and your specialties with days off, is important to achieve your goals.
Set as a goal a good act daily!
However, make sure you are flexible in the program. You don’t have to follow it as it is or push yourself to achieve your goal.
Pay attention to the rehabilitation
By the word rehabilitation we mean the process where the body replenishes the energy stores and repairs muscle damage during training.
The four key elements for better recovery are the rehabilitation of fluid and electrolytes lost by sweating, the replenishment of muscle glycogen, the reduction of muscle and immune damage caused to the body due to intense training and the regeneration of the muscle proteins needed for muscular structure and function.
Never start a workout if you are very tired. For example, a heavy workout requires 48 hours of recovery.
Eat properly
For proper performance stay hydrated during and after training, add more carbohydrates.
Remember that you need potassium to avoid muscle aches and often suffer from cramps, a protein that helps build muscle and recovery such as meat, dairy and eggs that have anti-inflammatory effect on joints and muscles.
Finally, it is also necessary to take some vitamins.
Sleep
Did you know that strength and endurance don’t increase during training but during the rest afterwards?
Quality and adequate sleep can help your training and performance as the sleep hormones undertake the repair.
During sleep the body rejuvenates damaged cells, resulting in muscle tissue repair and strengthening.
Find the real cause
If you always feel tired then look for the problem with a physician. Blood tests can show if there is a fall in ferrum levels or something else.
