When exercising in the gym, one of the most important things to remember to avoid muscle problems is that each of us has different strength, stamina and recovery time. The limitations of these features are not the same for everyone.
Generally, beginners want to push ahead and gain muscle mass as fast as possible. Often, however, they do not consider the fact that overtraining harms muscle development and has opposite effects to those desired.
There are many people who train excessively thinking that their efforts will help them reach their goals faster. This attitude is very common, especially among beginners. In fact, muscles need rest in order to develop. To avoid overtraining it is important to take some precautions.
During the rest phase, the reconstruction of the muscle fibers takes place. If you eliminate this step, you will rule out any possibility of gaining muscle mass. To avoid this mistake, we advise you to let your muscles rest for the necessary time.
Overtraining impairs muscle development
It is usually beginners who make this mistake. The main problem is the speed with which they want to gain muscle mass. Exercising too much, without giving your muscles time to recover, is counterproductive.
Muscle recovery, associated with training and good nutrition, is one of the most important aspects for a sportsman. If you do not respect the rest times, your performance and, in general, your health will be affected.
You should know that injuries have two main causes. The first is the execution of a wrong movement and the second is the inability (lack of force) of the body to react to stimuli in the usual way. Overtraining is part of the latter case.
We need to think objectively: don’t be too impatient and don’t push your limits. Achieving a goal takes time. Get what you need!
Muscle problems and recovery times
Recovery times greatly affect muscle development. It is during the resting phase that the muscle regenerates.
Lack of rest is counterproductive for an athlete. For example, after two days of training, it is highly recommended to take a break. Otherwise, the body will not have the time to fully recover from the exertions made.
Night rest is also important for an athlete, because it is the time when growth hormone is released.
Tips to avoid overtraining
Here are some tips to prevent overtraining from compromising your muscle development. Take note!
1.-The number of workouts per week must be limited
Generally at the beginning, taken by enthusiasm, we tend to train every day of the week. It is important that you know that 3 times a week is a sufficient number of workouts. We remind you that the muscle building process needs moments of rest.
2.-The duration of the training sessions
The duration of the training sessions is important. It is often thought that 3 consecutive hours of training a day is more productive than a lighter workout done 3 times a week. It is not the consecutive time you spend in the gym that determines your physical “perfection”.
3.-Pain caused by muscle problems
If you have persistent muscle pain after warming up, be very careful. “Listening” to the signals your body sends you will allow you to avoid injuries that can compromise your workouts.
4.-Lowering of the immune defenses
If you ask too much of your body, without paying attention to the right recovery times, you will certainly be more likely to get sick. You will be more likely to get an infection or a cold.
Depending on the workload done, you will need to rest more or less. If you have difficulty falling asleep or if you don’t get enough sleep, recovery will not be optimal. Generally, it is recommended that you get at least 8 consecutive hours of sleep each night. In principle, this is the time it takes for the muscles to rebuild the fibers and activate anabolism.
6.-The right diet to avoid muscle problems
A balanced diet is essential to avoid the risks of overtraining. This is especially true for those who train intensively and are following a diet with a reduced calorie intake.
Finally, if you want to combat overtraining, the best solutions are rest and eat a balanced diet. Based on your goals, remember to respect the number of hours devoted to training and those dedicated to moments of rest.