This applies to many sports, but mine is Pickleball.
Basically your body's FORCE is FOUR times that of your weight.What does this mean and how do you use this information?
For one, there are two ways to workout, so some of the time you should be BUILDING. Weight training as an example does not require the same force as say running to the net in pickleball.
The other point here is that you HAVE TO rest...it literally needs to be part of the plan. In fact, when you are pretty beat up and you workout, you are putting yourself at risk for injury.
Today as an example, I have a three hour session planned, it's my third day in a row but after two long sessions I am cancelling today.If I don't cancel now, I put myself at risk and if I get hurt, all the advantages of being active go away.
Lastly, DON'T UNDER EAT.
When that amount of force is applied, you are breaking down tissue. Some of that tissue IN THEORY is fat, so that is good.
It's also muscle, tendons and bone. To rebuild that back, you need an adequate amount of food.
When you look at people who over due exercise and under eat, they often have over use issues a lot.
Get off of the foam roller and take more rest days while eating enough to rebuild the tissues you are tearing down.
Even the programs that reverse don’t do a good job because they cave to the fear of their clients or they let AI (artificial intelligence) do the work.