2 . Risks of Overtraining

Getting in shape and training for an event such as a marathon requires long-lasting and intense physical commitment.    1     But the truth is, sometimes the very acts we do to get healthy can actually push us past our physical limits.

Specifically, overtraining is a set of signs that occur when your body is not able to recover sufficiently before going into your next workout.     2    People tend to ignore them. Over time, the cycle of starting the next training session before allowing recovery causes breakdown of the very parts of the body that you work so hard to build up.

The structures and systems of your body adapt to the demands you have placed on them before the rest time. If your workout slightly goes beyond your current ability, it will adapt toward what you did in a positive way.     3    

Two main factors are necessary in recovery: nutrition. and rest. Good nutrition, including water and protein intake, is extremely important, especially within 40 minutes of your workout.     4    Your body uses the nutrients you have given it during the rest time. especially sleep, to strengthen.

One of the best ways to prevent overtraining is to focus on your morning resting heart rate.     5    Generally, you will detect an increase in your heart rate before the other signs show up. Tracking it in a log can be a great way to monitor your recovery.

5 . The smell of sweat, the noise of crashing weights and the muscular people in tank tops make the gym’s strength class or weight room seem forbidding, whether you’re a seasoned lifter or a complete beginner.

    1     Most benefits of strength training go beyond appearances. It subjects our bones to more pressure than our daily routines and increases muscle mass and bone density. Now that you know resistance training is important, here’s how to get started.

Set a goal that is attainable and improves your daily life.     2     That might mean pressing weight overhead to ensure you can put your luggage in the airplane’s overhead bin or doing weighted squats (深蹲) for hiking preparation.

The ideal way is to work one-on-one with an experienced certified trainer.     3     Look for one who not only guides you through workouts but also understands your unique journey and helps you reach your full potential.

Private training with friends or joining in small group classes is also a cost-effective way to get individual attention. While you might tend to position yourself in the back corner of the room, I suggest heading to the front where a coach can monitor your form and offer feedback.

    4     If you favor strength-training apps, opt for one with video demonstrations. If none of these are appealing, start at home with basic-level bodyweight exercises like squats.     5     Grab a gallon water jug, hug it to your chest and dive into a squat. This not only adds resistance but challenges your core muscles to sustain stability.

8 . Whether someone makes you angry, you’re upset with yourself, or you’re just having a bad day, one of the best ways to direct your angry energy is through exercise. That angry energy can build inside of you.     1     If you’re looking to direct your anger through exercise, there are exercises suitable for it.

Running is a very effective technique to calm anxieties. The focus it takes to run and the endorphins your body releases will take your mind off whatever is frustrating you. Be sure to adequately warm up and stretch before you run!     2     You can enhance the benefits by running in an area that is free of distractions like around a lake or through a peaceful part of the city.

A challenging yoga practice is a great way to control your anger to help you get through it. You may be so frustrated that getting started in a yoga practice may seem impossible.     3     You can focus on directing your angry energy into each of the movements. It may also help you to have the support of the group to help you get involved.

    4     Conditioning classes are a great opportunity to focus your angry energy into hitting a heavy punching bag while also burning a lot of calories. These classes are often challenging, so you can use your anger to help you get through the difficulty of the workout. Focus on your breathing, your technique, and harnessing your anger to deliver strong punches.

Cycling is a serious cardiovascular (心血管的) workout and you can use your anger to help you push through the difficulty of it. When you go for a ride outdoors, the extra focus it takes to navigate the outside world can provide a helpful distraction from your frustration.     5