{"id":17354,"date":"2023-03-29T07:17:52","date_gmt":"2023-03-29T04:17:52","guid":{"rendered":"https:\/\/www.myfitness.ee\/personal-trainer-catlin-toomere-tips-for-conscious-training-and-injury-prevention\/"},"modified":"2025-06-13T09:35:14","modified_gmt":"2025-06-13T06:35:14","slug":"personal-trainer-catlin-toomere-tips-for-conscious-training-and-injury-prevention","status":"publish","type":"post","link":"https:\/\/www.myfitness.ee\/en\/personal-trainer-catlin-toomere-tips-for-conscious-training-and-injury-prevention\/","title":{"rendered":"Personal trainer C\u00e4tlin Toomere: Tips for conscious training and injury prevention"},"content":{"rendered":"

At the beginning of the year, many find their way to a sports club or start a new sports hobby, which in itself is extremely positive. However, increasing your training load too quickly can lead to overtraining or, in the worst case, training injuries. Here are some tips on how to avoid injury and overtraining in the gym.<\/p>\n

1. Bigger isn’t always better<\/strong><\/h2>\n

Rest and proper recovery is an important part of training to achieve the best results. Of course, it is unreasonable for an amateur to train 5-6 times a week. You need to start much more conservatively so that there is room for progress. For beginners, I would recommend 3 full body workouts per week; with the right and thoughtful training plan this is more than enough for development<\/strong>. It is important to keep in mind that there must be at least one day of rest between two training days so that the muscles can recover. Overtraining and too heavy load can slow down our development, and in the worst case there is a risk for regress.<\/p>\n

2. Support your health and joints with mindful eating and nutritional supplements<\/strong><\/h2>\n

In addition to a healthy and mindful diet, you might consider taking vitamins. Firstly, with an increase in physical activity, our body’s need for magnesium<\/u><\/a> increases. When we exercise, we inevitably sweat more, which causes loss of fluid and mineral. Magnesium also plays a role in all intracellular metabolic processes. Therefore, adequate magnesium supplies are essential for the proper functioning, recovery and development of our muscles.<\/p>\n

Another important dietary supplement for almost all Estonians is vitamin D<\/u><\/a>. However, people involved in sports should pay special attention to it. Namely, one of the symptoms of vitamin D deficiency is unusual muscle pain and muscle weakness. Thus, vitamin D is important not only for bone health, it also plays an important role in muscle function.<\/p>\n