The key to progressing your workouts for better health is to do less, not more, he explains in his CNN health column. Many people inadvertently overtrain because they don't realize that the transformative magic actually happens during recovery. When you exercise, you push your body to the point of cellular breakdown with the intention of rebuilding it to be stronger and more efficient, which can only happen with adequate recovery time. Here are some strategies for proper training.
First, prioritize recovery Overtraining is a surefire recipe for hindering progress because you're constantly breaking down muscle and creating inflammation without allowing time for recovery, making exercise counterproductive. This phenomenon is called overtraining syndrome. Quality sleep is an essential element of recovery, but it is not the only factor. Prioritize recovery during the workouts themselves by resting between sets, drinking water, and cooling down when you're done. In between more strenuous workouts, include rest days and active recovery sessions that include yoga or even light couch stretching. Also consider additional methods of soft tissue recovery, such as massage therapy. Finally, give your body the fuel it needs to recover with a balanced, nutritious diet.
Cross-training is critical to overall fitness success. It involves diversifying your workouts to include different activities and exercises that target different muscle groups and movement patterns. This does not mean that you should add more to what you are already doing, rather you should change some of it. Whether you replace your usual run with cycling or swimming, cross-training helps keep your workouts fresh and interesting.
The recipe for proper fitness also includes following a daily and weekly regimen. For example, waking up an hour earlier to follow an exercise program that includes strength training three times a week and cardiovascular exercise twice a week.
Also use a fitness log, smartphone app, or portable device. This way you will recognize the indicators of your success. Tracking various measurables such as weights lifted, distances walked/run and heart rate levels will allow you to focus on the smaller but meaningful markers that make progress more tangible. Celebrate your achievements, however modest they may seem, as they signify forward momentum in your commitment to your own well-being.
Be sure to seek professional guidance. The strategies above can be used without the help of a trainer, but don't hesitate to seek the support of a fitness professional. A certified personal trainer or strength and conditioning coach can provide expert advice, individualized guidance and customized training plans to help you make safe and effective progress. Hiring a fitness instructor is an investment of your health, time and money. /BGNES
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