Easy Ways to Recover from Overtraining

Exercising can really be a great help in achieving a healthy lifestyle, but working out too often can result to overtraining. Oftentimes, it can be easily prevented by giving yourself enough resting time. But if you’ve already pushed your body too hard, then resting it out may no longer be enough to get your body back on the roll again. To help you get over it, we’ve listed down some simple steps on how can ensure that your overtraining won’t turn into a rather threatening health hazard.


  1. Get Enough Rest. When it comes to treating overtraining, your best option would be to have a good rest. During this time, ensure that you get at least seven hours of sleep each night. Also, always review the amount of time that you spend exercising and keep in mind that only few people are capable of doing high intensity workouts every day. So only perform routines that your body is capable of doing, instead of over-exercising it.
  1. Taper Your Workouts. Completely laying off your routine might be necessary if you’ve drastically over-trained, but for a modest overtraining, simply cutting back your workout for several weeks is already be enough. If possible, reduce your exercise frequency to twice a week. This will help in maintaining your fitness level, while giving your body a good chance to recover.


  1. Eat Right. Other than getting enough rest, the composition and timing of your meals also play an important role in recovering from overtraining. As much as possible, aim to include carbohydrates and protein-rich foods in your meals. Also, eat two hours before working out and immediately after exercising, since your body is most responsive to energy storage in the first 30 minutes after working out.
  1. Stay Hydrated. Staying hydrated is also crucial when recovering from overtraining, as it’ll help your body to function optimally and heal itself. Fitness experts actually recommend consuming 64 ounces of water daily, and more during hot weather conditions.
  1. Start Exercising Slowly. After a period of overtraining, the last thing you’d probably want to do is working your body too hard again. A good way to avoid this is to engage in light exercise routines first. Try switching up some of your routines when you start feeling like you’re overtraining your body again. Replace your weight training with cardio exercises, and running with swimming. Also, ensure that your body gets enough rest during your off days so that you can get back to your usual routine in no time.

Treating overtraining is actually quite an easy thing to do. Just let your body get the rest it deserves, eat right and healthy, and exercise with caution. Keep these things in mind and you’ll be able to get back to your normal routine like nothing happened.


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