Ever have one of those days when you’re sore, achy and tired and have no idea why? If you’re not sick, what could it be? For those who train regularly, the answer may be simple. You need to rest. We get so caught up in our workout programs that it’s easy to forget our bodies need a break every once in awhile. You might also think that time off from exercise will halt your progress””but really, both your body and your mind will benefit from a much-needed pause.
Here are some signs that you’re overtraining:
- Muscles soreness that won’t go away
- Lack of energy and fatigue
- Loss of motivation
- Inability to sleep
- Plateau in progress
Rest. It’s OK to take a few days off from your workout routine! Allowing yourself to take a short break will rejuvenate your body and mind, and your progress will be stimulated when you get back to the gym.
Schedule a massage. Massages are more than just a physical indulgence. The constant build-up of tension in the muscles from regular activity can lead to stress on ligaments, joints and tendons, as well as the muscles themselves. Getting a massage is one way to ease some of that tension and prevent potential injury. Look for a trained masseuse experienced in sports massage.
Give yourself a massage. If a professional massage isn’t in your budget, set aside time each day to stretch and massage muscles yourself. Try a natural massage oil such as Weleda Arnica Massage Oil and a Trigger Point self massager. Use the roller to target the back, shoulders, quads, hamstrings, knees, calves or any muscle or joint.
Take your vitamins. While it’s always best to get the bulk of your vitamins and minerals from food, active individuals may require increased levels of some nutrients that may be difficult to obtain from diet alone. Choose a high-quality multi-vitamin such as Optimum Nutrition Opti-Women to cover any gaps and give your body the nutrition it needs to keep working strong.
Focus on recovery. When you return to your normal fitness routine, don’t neglect the post-workout recovery process. Taking Vitacost Aro L-Carnitine will help promote healthy, normal recovery. You could also try a specialized formula such as Vega Sport Recovery Accelerator, which works to restore energy and provide additional recovery benefits.
NPC National Figure competitor Melissa Transou, a fitness expert, wife and mother, blogs about the unique sports and nutrition needs of women and female athletes exclusively for Vitacost.com. Learn more about Melissa in this recent RXMuscle.com spotlight article, connect with her on Facebook or email her at firstname.lastname@example.org.