We've been working hard here at Living Room Workout Club. I know this week I was super sore! While soreness is a good thing (it means you are making progress), we need to make sure we are treating our bodies with the TLC they need to recover properly. Proper recovery is essential to making progress! Make sure sure you give yourself time, proper nutrition and enough sleep.
Overtraining can burn you out or worse, cause injury. Make sure you are giving yourself the time needed to recovery. While I love these HIIT workouts for their efficiency they can do some damage if you do them every day. They are intense! Try to give yourself 48 hours to recover between each. I try to space them out: Sunday, Tuesday and Thursday. If you need to do back to back days to get it in occasionally, that's fine, just don't make a habit out of it. On the days between, you don't have to do nothing. Try some active recovery (a walk or a light run) or even another less intense workout (I'm including yoga again this week for that purpose).
Your muscles need fuel to rebuild. Make sure you eat 15-30 minutes after you finish a workout and no more than 90 minutes form the start of your workout (those muscles have been working from the beginning). A high-glycemic index snack paired with a protein is recommended (I wonder if that's why my track coach in high school always gave us chocolate with almonds on the bus after a long meet). I usually use supplements because of convenience (but I already wrote a blog post about that). Cottage cheese with fruit is another great go to post workout snack that satisfies both as well.
Get Enough Sleep:
Most people need 7-9 hours a night. I know its hard sometime to get the sleep you, there aren't enough hour in the day to get everything done! Make getting enough sleep a priority and you'll have more energy to get that stuff done while you are awake. If you are having trouble sleeping, examine your habits. Make your bedroom an electronics free zone. Try stretching before bed. Trouble sleeping might also bee a sign of over training so make sure you are also giving yourself enough recovery time.