The condition of overtraining arises both at professional athletes, and at fans. Illiterately made plan of exercise stresses becomes the reason for that most often.
Instruction
1. For a start it is necessary to think over the week schedule of trainings carefully. It is possible to provide several basic rules on its drawing up. Basic rule: one group of muscles is pumped over only once in the week.
2. Muscles need different time for restoration, generally not less than four days. The exception is made only by prelum abdominale muscles which can be loaded daily. They have enviable ability to restoration.
3. Most of athletes prefers to put the easiest stages of the program, and even just isolated cardiotraining in the beginning of week. It is necessary gradually to enter the rhythm of loadings. The most intensive loadings fall on the middle and the end of the week.
4. The following governed: the heavier there takes place the training, the more time for restoration is required. The facilitated trainings can be held more often. If to neglect this rule, it is possible to achieve even dying down of muscle growth.
5. If you started from scratch or after the long break, it is possible to increase the pace of loading only for 10 percent a week. It is desirable to hold the training at the same time in what – choose.
6. Actually the number of days of rest depends on the state of health, experience, food, stresses. Therefore you can influence their reduction, having balanced the diet and trying to avoid stressful situations.
7. The full-fledged dream is very important, in the dream the process of muscle growth is activated. It is recommended to sleep not less than 7 hours a day, and also everything is better 8. If there is the need, you shouldn't neglect also the day dream.
8. The lack of the dream considerably slows down processes of restoration after exercise stresses. At regular deficiency of night rest the organism becomes simply incapable to take out even usual pace of the training.
9. Regularly practice abstract types of activity which will allow you to relax after hard training. Refer walk, easy jog, the extension or gymnastics to such activities. Surely you do warm-up and the hitch, training.
10. If you seriously play sports, become the regular customer of the massage therapist. Massage is capable to accelerate process of restoration of the organism very much considerably. As an alternative, master technology of self-massage.
11. Master techniques of the relaxation: yoga, visualization, meditation, respiratory techniques. Thus you will be able to reduce considerably stress level – the enemy of restoration.
12. You watch food, the correct food delivers construction material for all bodies and fabrics. At your diet there has to be enough proteins, fats and carbohydrates. Useful will receive in addition vitamin complexes.