My Thoughts on P90X2: Part Two
This is part 2 of a 3-part article on P90X2. It’s just some thoughts of mine and ideas that will help you understand what the program is about and what you can get out of it. See part 1 here.
Exercise Smart: Tips to Avoid Overtraining
So I’ve been discussing the P90X2 workout. One of the changes you see from the earlier P90X is that it takes less time. This workout is done only 5 days a week (instead of 6).
One of the reasons for this is that P90X2 is much more intense, which means you will need to spend more time on rest and recovery.
If you are eager to take your fitness to the next level, throwing in two days of rest each week may seem like you’re working in the wrong direction (how can you bulk up if you aren’t working hard all the time?).
It’s tempting to push yourself too hard with programs like P90X2. To be honest, you will be working hard, but what you want to avoid is overdoing it.
There are many ways that people over-train while exercising. Two of the most common are by overdoing the exercise volume (number of sets and reps) or the intensity (percent of your maximum effort).
Often, this happens by increasing how frequently you workout, adding new exercises on top of your workout, doing more sets or upping the weights.
In many cases, more is better, but that’s true only up to a certain point.
If you overtrain, you can actually decrease your physical performance … not just a for a few days, but for much longer. You can also increase the risk of injury or illness.
Another sign of overtraining is needing to take off several days to recover or finding it hard to get motivated to exercise again.
What Can I Do To Prevent Over-Training?
The best way to avoid over-training is to schedule one or more recovery days each week. You can also alternate intensity and volume—as you increase the sets and reps, you should decrease the weight (and vice versa).
‘Periodized’ training programs also work well to avoid over-doing your training. With these, the program alternates between phases of high training stress and periods of recovery.
So, don’t look at rest as time away from your workout. Rest and recovery are actually essential parts of your exercise. Without them, you will never achieve long-term results.
Now back to P90X2. If you look at this program, you see a lot of this built into the schedule, especially the mandatory rest days, and the alternating phases and exercises to allow maximum growth.
P90X2 is a great example of a workout that is very intense, but also smart. You need both of these if you want to transform you body fast.
Look out for part 3 next week. I’ll be discussing motivation, possibly the most crucial aspect of any exercise regime.