When it comes to weight training, like a lot of other aspects in our life, too much may make things worse. Balance and moderation, as well as gradual improvement, are critical to avoid injury and achieve the best results. During a typical weight training, you overload or stress your muscles. Microscopic wears and tears take place in the fine muscle fibers. When resting, your muscles get stronger and your body repairs damages. Good nutrition and rest are just as essential to your actual weight training.
Rest once a day
Always let your trained muscle rest for one or two days between workouts. You may still continue you weight training; for example, you could work your arms and legs one day and then your chest and back the next. But if you are doing a full-body routine in your daily training, you should train for about three times a week, however cramming three workout sessions into a weekend won’t benefit you.
Beginners may become overly enthusiastic, eager to see some results and believe that more training is a good thing. Experts have dedicated plenty of effort to study this subject and overtraining is defined as:
• Training more than four times a week
• Lifting excessive numbers of sets
• Lifting very heavy weight for too long
• Doing too many sets of exercises in each session
Overtraining may cause:
• Chronic fatigue
• Loss of strength
• Poor eating habits or sleep
• Intense muscle pain
• Reduced appetite
• Little interest on training
• Mood changes
• Higher rate of illness and slower rate of healing and recovery
You can avoid overtraining by following these strategies:
• Add variety in training session
• Use periodized training
• Balance your weight training with cardio-training or other sports activities
• Avoid overusing certain joints or muscles
Weight training offers so many benefits to our life. While overtraining is relatively harmless, it’s necessary to appreciate the benefits of variety in your training program, have enough rest, and listen to your body.
Get enough sleep
Regular training makes us sleep better because you will be physically exhausted at night. Common recommendation is that most people should get eight hours per night. Your requirement may vary, so you should find what is best for you. Most adults have sleep deprivation and are compromising their emotional and physical health. Sleep is often neglected and it is even more important if you train your muscles regularly. Because you’re actively straining your muscles, cells in muscle fibers need more time to repair. An essential hormone for maintaining and repairing tissue is HGH (human growth hormone). Our body naturally releases this hormone when we sleep. Studies indicate that supplementation isn’t effective so it would be useless to buy HGH pills. By depriving yourself of enough sleep, you are limiting your chance for repairing yourself optimally. Why spending hours of training only to sabotage your hard work by not having enough sleep?
Of course, it is a bad idea to rest too much. Unfortunately, our body can’t store or save our fitness. Research shows that detraining occurs gradually. In a couple of weeks after training, you may still maintain most of your power and strength. However, after six months without training, you already lost most of your training results. Luckily, you can do reduced training program to significantly slow detraining.
When you no longer have enough time to do full training routines, remember that a little is better than nothing at all. Even training once a week on weekend, if performed at high intensity, you may maintain your results for years.