May 14, 2022 10:17 pm

How to know if you are training too much

The beginning of the year is the perfect time for those who want to get in shape before the summer begins. Ahead will be six months in which you can get the most out of it if you find a balance between a balanced diet and exercise. However, in this set-up there are those who want at all costs to make up for lost time (and get the scale to show its ideal weight again) without caring about the price to pay.

Any type of physical activity is beneficial for health, not only physically, but also mentally. But like everything in this life, extremes are not good and you cannot expect to achieve changes in record time, and even less so when physical fitness does not accompany you. For this reason, if you are going to start training regularly, it is best to establish a realistic calendar in which, in addition to the types of routines to follow, a few days of rest are also set, and that is to give everything in one day. It will only serve to be exhausted the next day and not want to go back. Especially at the beginning, you should not be too demanding with yourself (better a little and good than a lot and give up at first).

Patience and perseverance must be two maxims to follow – © Instagram: @davidbeckham

You also have to learn to mark the limits between a healthy training and an obsession. According to the National Eating Disorders Association, canceling plans with friends, trips, or experiencing guilt when you can’t work out can spell trouble. Also, some symptom Signs of overtraining include constant muscle aches, inability to sleep, excessive heart rate, moodiness, or loss of motivation.

The question is, how much weekly exercise is more convenient? Experts believe that, although it is difficult to specify a certain figure, the most appropriate thing would be to train each muscle at least a couple of times a week and get between 150 and 250 minutes of weekly exercise as average.

Rest times must be respected
Rest times must be respected © Instagram: @janis_danner

From the Mayo Clinic they point out that running too often, carrying more weight than the body can support or abusing our own abilities, in addition to increasing the risk of injury, can also cause cramps, malformations or even fractures caused by stress. They also recommend not training the same muscle group for more than two days in a row.

The solution is simpler than it seems

It is crucial get adequate rest to avoid overtraining. The personal trainer and owner of the ‘Pilates y Movimiento’ center Gemi Osorio explains that the body needs its rest time (with about 8 hours of sleep a day) and that on rest days you have to eat well, remain focused and control the calories that must be ingested. “Carrying out an active rest with a relaxed activity such as walking would be perfect, but performing tasks that interfere with training will only mean that you are not one hundred percent the day you resume exercise. It must be taken into account that the muscle mass gain is very demanding And it requires extensive planning.

In training you have to go slowly but without pause
In training you have to go slowly but surely – © Instagram: @giorgiomerlino

On the other hand, the frequency -the days a week that you train- and the volume -the series and repetitions- of training are decisive. “When you start training, each person should test weekly how they can improve these rhythms to find out what their perfect frequency would be. The most appropriate thing would be to start with a ‘full body’ routine about three or four days a week, and then adapt it to the needs of each one. It is no use starting to focus attention on just one area of ​​the body and forgetting the rest, because even if one is focused on, the ideal is to work at a complete level”, he adds and points out that we must not forget to prioritize the quality of the movement before the amount.

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