One question you may ask yourself from time to time is can you exercise on seven days a week? Do you need to have a rest day in your program or is that something you find is not a necessity? Some people often wonder about this – usually those who cannot seem to get enough of their gym training.
When it comes to exercising daily, the truth is you can if you are smart in how you do it. Here are a few points to help you know how to prevent overtraining…
1. Intensity Matters. First, know the intensity you are training at is going to matter considerably also. You definitely cannot go into the gym and train hard seven days a week without expecting to suffer from overtraining. There must be lighter days added into the picture.
If you can add in those light days, then great. That will give your body a few days each week to recover, enabling you to train on seven days a week.
2. Duration Also Counts. It is also necessary to keep in mind the total length you are exercising will also make a difference. While intensity is going to be king in determining overtraining, the volume also factors in. If you are doing way too much volume, meaning you are in the gym for an hour or longer each session, this will require more rest between your sessions.
Keep some sessions shorter. A 20-minute light workout is a great way to get your body moving on a “rest” day and still be in the gym doing something. It is essential to get out of the frame of mind you must be in there for at least an hour and pushing yourself to the max. If you do that, daily training is not going to be in your cards.
3. Be Mindful Of Sleep, Stress, And Nutrition. You will also need to be mindful of other factors that influence your ability to recover including sleep, stress, and nutrition. If you are not paying any attention to these and they are falling by the wayside, so will your ability to train.
Make sure you are…
- getting at least 7 to 8 hours of sleep a night,
- taking steps to lower your stress level, and
- eating a balanced diet, paying particular attention to your post-workout nutrition.
4. Variety Is The Spice Of Life. Finally, note variety is the spice of life; meaning, change things up. Yoga can be a great way to get moving but keep the intensity down a notch, enabling you to avoid burnout.
Do this a few times each week to avoid ultra-intense sessions on a regular basis.
If you are smart in how you approach your workout program, it is possible to exercise every day of the week without taking any actual rest days. However, do listen to your body as it will tell you loud and clear if you are doing too much.