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Weight Training Recovery Tips

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Anyone who trains on a regular basis knows very well about the importance of recovery. We will briefly go through some of the vitally important management required to make sure that you get the best results from your hard workouts at home or at the gym.

Getting the correct amount of recovery time is the key to getting results and the American Fitness Professionals and Associates says that excessive recovery of over 96 hours can lead to a 10% loss in muscle. If we put that against the fact that overtraining can cause damage to some or all skeletal muscles and connective tissues, then finding the perfect balance between recovery and training is the objective.

If you are training with weights on a regular basis you need to have the basics in place, which include a good, all round nutritional program where you eat at least 5 times a day. Drinking 64 ounces of water or about 8 glasses is also a prerequisite.

But sitting in front of the TV with a bowl of ice-cream is also not the answer to correct recovery as science has now proved that the most effective form of recovery after strenuous exercise is passive low-impact movement. This means things like walking or Yoga or some gentle non-stressful movement.

A good sign for most trainers that they have had a good workout is the DOMS or delayed onset muscle soreness usually lasting about 48 hours but can continue up to 72 hours if excessive damage is done. However the correct balance between repair and destruction is delicate and constantly changing.

Some weight trainers have also taught themselves to be able to take a 15 or 30 minute snap during the day which will also help speed up recovery. It is a good idea to become familiar with the first signs of overtraining so that you can be constantly aware of these variables.

The symptoms of overtraining range from lack of motivation to lift weights to tendonitis and injury. But there are many other signs that could be the way you respond to overtraining like insomnia or weight and strength fluctuations, or mood-swings, or a general decline in your endurance.

The symptoms will be specific to you so you need to be weary of these symptoms all the time to know how to react. If you get sick for long periods of time it means your resistance has decreased and you need rest. Having a reduction in your general ability to concentrate is also a symptom of overtraining.

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