First we discussed an important method of not becoming overtrained.
Next was a bit about how to determine if you are indeed experiencing this syndrome.
Part 3 in our series on overtraining comes if you do indeed find yourself with a case of overtraining. What to do next?
Stop training
Most importantly, you should cease all training for at least a week! Training in an overtrained state is not doing your body, mind, or mood any favors. You must return to your set point before getting back into working out.
Eat a lot of nutritious food
Part of overtraining is that you were not allowing proper recovery. This could be from too much difficult training and not enough easy training, or it could be a result of not providing the body with proper amounts of nutrients and building blocks.
Sleep
It may be that with the temporary suspension of training you have more time to sleep. Human growth hormone is released in generous amounts during sleep. Lack of sleep also increases cortisol, increases inflammation, and decreases immunity.
Avoid stress
Too much stress coupled with inadequate recovery may be the reason you are reading this article in the first place. Manageable stress is good, it stimulates growth and adaptation (in relation to our job, strength, etc) but letting it get out of control is trouble.
Most importantly, learn.
This is where many athletes fail. Mistakes only become mistakes if they are not analized. If you take the time to look back upon a “mistake”, it becomes a learning experience!
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Chronic “No Pain No Gain”
How to know if you’re overtrained