Avoid overtraining: signs, risks and guidelines to prevent it

Now that many people have set themselves the goal of lead a fitness life for new yearit is important to pay attention to one of the main reasons for abandoning this objective: overtraining. “This is usually one of the most common mistakes when starting a training plan, since instead of generating energy and achieving the expected results, it can cause fatigue, demotivation and even generate long-term health complications,” explains Nicole Chávez, reebok trainer.

Overtraining is nothing more than requiring the body to carry out a physical activity that it cannot withstand. It occurs when he is subjected to limits to which he is not used to due to his physical condition. But how to recognize that this is happening?

According to Chavez, overtraining even It can appear after a year of regular physical activity. “In the first year it is common for people to feel a lot of energy and motivation. However, it is important to consider the physical state, musculature and type of metabolism, for this reason a medical assessment is necessary before starting an exercise plan, with the aim of defining the appropriate times and routines, as well as the days of rest. In the event that all this is omitted, there is a risk of generating overtraining, a condition in which our body seeks to compensate for what it loses, avoiding the physiological and muscular recovery that is necessary after each training”.

Signs of overtraining:

● Constant pain: Muscle pain is normal and is an inevitable part of the first workouts due to the physical effort that is made. However, if the pain is constant and the limbs or joints lose mobility, it is an important sign to consider. In these cases, it is best to give yourself some time to rest.

● Difficulty doing the exercises: If even the simplest routines feel impossible, it is a sign that the body is not yet fit for this type of activity. If you are subjected to an overexertion to comply with it, it can cause the appearance of pain, even in those exercises that have already been learned and have improved during previous training routines, generating frustration and irritability in people.

● Fatigue in excess and for no apparent reason: This is undoubtedly one of the clearest signs of overexerting yourself during training. Well, the exercise begins to be perceived as an obligation and the effort ceases to be motivating to achieve new times or movements, to the point of generating boredom and apathy. The normal thing is that exercise generates more energy to the body when it is done according to its physical condition and respecting the time and food it needs to recover.

● easy to get sick: When the body is very tired, the defenses fall and there are more possibilities of getting sick.

● Avoid breaks: When the body is not allowed adequate rest, it can also lead to overtraining. While the idea of ​​a day off when a daily workout has started can be uncomfortable, it is necessary to take breaks between training days. If this is not considered, it can lead to serious conditions and injuries, due to the body not being able to recover its physiological levels.

Top guidelines for healthy and safe training:

Before starting any constant physical activity, it is important to evaluate the following aspects:

● Physical condition: All bodies are a different world, so it is very important to respect their physical state. When starting a life “fitness” it is necessary that the training have a moderate intensity. Although the idea of ​​lifting more weight and seeking greater resistance is tempting, it is necessary to respect the natural progress of the body gradually.

● Heating: A basic to train and that will allow the best potential to be developed in each exercise, is the warm-up. Light joint movements accompanied by cardio can contribute to the action and coordination during the routine.

● Supervision: Although there are currently many options to start a fitness life, it is important to have the supervision of a specialist. Although an exercise video can motivate us to imitate it and take our first steps in an exercise routine, it is necessary that it be previously analyzed by a trainer to avoid fractures, falls or blows.

● Stretches: After finishing a workout, it is important to release tension from the muscles, through low-intensity aerobic exercises, this will also contribute to the stability of the heart rate.

● Team: It may seem irrelevant at first, however, having the right equipment and clothing brings many benefits to training such as stability, support, comfort and freedom to exercise.

Basics to support training:

Before acquiring training equipment, three fundamental aspects must be considered: durability, quality and functionality, in this way the investment will be timeless and will not risk damage due to disuse.

● Matt: Although it is directly related to a yoga practice, the mat is designed to provide support and comfort in any physical activity that involves body weight such as planks, bridges, sit-ups or stretching. Also, avoid unnecessary blows to the knees, back or forearms.

● Gloves: They provide grip and support when performing the exercises, especially due to the sweat that is generated during practice. Although they are mainly used to lift weights with dumbbells or bars, they are also very useful when coming into direct contact with the ground, since they will form a barrier against sweating of the hands to avoid slips or calluses due to the roughness of the floor.

● Resistance bands: They are key to the routines of those who seek to tone their muscles.

● Thermos: It may seem expendable, but during training, hydration will be the key to maintaining and continuing physical activity. Above all, in the new reality that it is advisable to keep liquids sealed and without risk of contamination.

Source: Reebok (courtesy).