It is also in fitness, why do others get stronger and stronger, but I am getting more and more backwards?
In this issue, I will answer a question from a netizen: Why do I go to the gym every day to exercise for more than 2 hours each time, but there is no obvious change in my body? And now the weight-bearing level can't be improved for a long time, I really don't want to practice!
In fact, when I heard him say going to the gym every day, I knew he must be overtraining.
Although we all spend money on fitness cards, we really don’t want to go to the gym every day, let alone do 2 hours of high-intensity training every day, because the body is after all flesh, not iron.
Be kind to your body and arrange reasonable rest.
There are many manifestations of excessive exercise, such as: loss of appetite, inability to concentrate, exhaustion, poor exercise performance, poor sleep quality, etc., may be the result of your overtraining.
At the same time, if the body muscle soreness (delayed soreness) has not eased for a long time, it should also be paid attention.
Although overtraining is not a serious thing, it can affect the quality of your training and interfere with your mental state, so it should still be taken seriously.
Because after each high-intensity training, our body seems to have experienced a "hardship". After training, we need to supplement a lot of nutrition, and get enough rest and sleep before the body can gradually recover.
If we start training again before the body is fully rested, our fitness level will only be lower than before. The most intuitive performance is that your last bench press score was 80 kg, but this time you may only be able to push to 75 kg, or even lower. Because your body hasn't done its repair work, your ability to recruit muscle decreases.
If you wait until the body is fully rested before exercising, this state will change, as the muscles become stronger than before through rest and nutrition.
- The best way to relieve overexertion is to improve your recovery ability.
How to speed up recovery?
In fact, it is still necessary to start from the aspects of nutrition, rest and adequate sleep. These most basic processes allow the body to recover more quickly, and the manifestations of excessive exercise will disappear.
- Reduce the stimulation brought by training.
Even if they exercise too much, I believe that many people still can’t stop training at all, because they feel uncomfortable without lifting weights for a day!
So what should you pay attention to when exercising?
The first is to reduce your training intensity, reduce the load, and the second is to reduce your training volume, that is, reduce the number of movements or sets.
It's enough to let your body practice cool, don't practice hard, otherwise your physical condition will get worse and worse.
If you don’t belong to the “uncomfortable if you don’t practice” camp, you should still do the first one, take a rest, eat well, drink well, sleep well, and get ready to wait for the next training.
Especially for those who have just started working out, don’t go to the gym every day, give your body a period of adaptation to develop the habit of fitness, which is far better than exercising every day.
Because the foundation of partners who just started fitness is not particularly good, running to the gym every day is very prone to symptoms of overexertion, and a considerable number of fitness people never go to the gym again. This is not the reason for lack of willpower, because the feeling of a body breaking down is quite sad.
So don't feel bad about yourself, take appropriate rest, and let your physical fitness gradually improve. If we slowly increase the amount of training, it is not easy to overtrain.
For most bodybuilders, going to the gym 3-4 times a week is enough, that is, take a day off after each workout, and then go to another body part.
Bodybuilders with certain experience can arrange training according to their physical state, but at least one day a week to rest, don't become a fitness freak!
Although overtraining is not a serious matter, it will affect our fitness and life. Try not to let yourself get caught.
The way to relieve excessive exercise is: eat well, drink well, and rest well. If you have to continue training, reduce your training intensity.
The training frequency of most bodybuilders should be maintained at 3-4 times a week, and at least one day of rest should be arranged per week.
Well, this is the sharing of this issue. If you have any methods you want to know about, you can leave me a message at the end of the article or privately message me directly.
I am Pop Dong, sharing fitness knowledge every day to make you and me more stylish.