In addition to taking time off exercise, getting an appropriate amount of sleep each night can help you recover faster and repair muscle tissue. A study published in the British Journal of Sports Medicine listed rest as “central to recovery” from overtraining. The amount of rest varies for each individual and depends on training loads, but to be safe, aim for 7-9 hours of sleep per night.
Massage it out.
Getting a deep tissue massage can loosen up tight muscles, increase blood flow, and rid the body of built-up lactic acid and other toxins. Regular massages will keep your body functioning optimally.
Get your priorities straight.
Altering the intensity of your workout in preplanned stages—known as periodization—can help prevent overtraining by allowing your body to recover, as your muscles heal during less intense periods.
New exercises can mean new growth. By introducing new exercises and rep ranges into your routine, you keep it fresh and force your body to adapt to new stimuli, ultimately leading to gains.
Parker Cote is a fitness model, writer, and certified personal trainer based in Boston. He has appeared in more than 100 national and international magazines, and on the cover of Men’s Fitness in Germany. To find out more about Parker, follow him on his Facebook page.