Weight Loss Day 46

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Day 46

 

When we start upping the intensity with our exercise regime, it’s equally important that we learn to recover right. The worst thing for your motivation is to start out going too hard only to get injured and sidelined for a few weeks.

As we mature, our physical limitations become more apparent to us. We progressively gain the knowledge and expertise to push those limits to the edge. For many who enjoy the physical side of life, vigorous and rigorous activities can be wonderfully pleasant. You begin to see that training harder has not always translated into training â€‹smarter.

The personal growth, improvements in performance and mental strength that develop with dedicated practice and animated play provide much satisfaction. The lessons learned in physical training — patience, persistence, goal setting, repetition, teamwork, etc. — can be applied to all facets of life. An integral part of vibrant health, physical fitness certainly carries many rewards.

 

Making sure you are recovering correctly is an integral part of physical activity and overall health.

 

Four basic deficiency factors can compromise the body's ability to recover from training. These are insufficient energy, electrolytes, water, and/or rest and sleep. It is important to learn how these four factors function and interact. Modifying your regimen takes work, but the advantages you gain will be well worth the effort. You will reap the reward of more speedy recovery and the ability to push your physical exertions to new and perhaps unimagined heights. Optimum recovery will also put you at less risk of injury and extend your ability to enjoy an activity-filled life.

 

Recovery tips:

• Maintain hydration throughout every day by drinking the correct amount of water for your body.
• Make sure you are eating good quality fresh food (fruit and vegetables are going to be much better than any electrolyte drink)
• Go to bed at a regular time and make sure you have good sleep hygiene, conducive to quality sleep.
• Wake up at a regular time that allows you to gain 8 hours of quality sleep
• Do not exercise at high intensities in the heat
• Stretch regularly
• Following exercise, do something that will assist in lowering the core body temperature (wading in cool water).
• Allow days to Relax

 

Are you over training?

Overtraining can be dangerous not only because it increases your risk of injury but because it can tax you mentally, leaving you unmotivated, under-performing and lethargic. So what are the warning signs that can signal the downward spiral of overtraining?

Common signs of overtraining

• Feeling lethargic
• Requiring more sleep than usual
• Feeling un-refreshed by regular eight-hour sleeps
• Loss of appetite
• Weight loss
• Elevated resting pulse rate
• Increased headaches
• Diminished skill level

 

What to do if you've overtrained

If you're suffering from several of these signs, try the following:

• Rest! Take a break from training for long enough to recharge your batteries.
• When you resume, reduce the number of sessions per week and/or increase the recovery time between sessions.
• Make sure you drink plenty of fluids. Dehydration can be progressive from one session to the next and can make the difference between feeling fresh or stale.
• Make sure your diet is satisfactory to meet the energy needs not only of your training, but of all the stresses of your day.
• Try to develop and maintain a regular sleep pattern.
• If you're injured, seek medical attention.

If you find that despite modifying your training, sleeping and eating habits you still feel tired and lethargic, it's recommended you go and see your doctor.