Your Name. Your Email Address. Send Email. No two athletes will respond in the same manner to exercise workloads and recovery practices. External loads include measures such as distance run, speed, weight lifted, and even internal loads that capture heart rate, rate of perceived exertion and regeneration practices, and use of modalities such as hydrotherapy, nutrition timing , compression items, quality sleep, massage, and vibration plates, to name a few recovery routines.
Chart 1. Parting Thoughts on Recovery and Overtraining In summary, overtraining and poor recovery are about managing exercise workloads and following regeneration strategies to help combat those major causes of fatigue. References Drew, M. Sports Medicine. Soligard, T. Bompa, T. Dubuque, Iowa. Brown, R. Physician and Sports Medicine. Kuipers, H. Reaburn, P. Leonards, NSW Australia. Al Nawaiseh, A. Medicine and Science in Sports and Exercise.
Jakeman, J. Are two hours of physical activity a day really that much? On the other hand, current symptoms specific to overtraining are experienced even by those who are generally not keen on sports. Chronic fatigue, decreased motivation, sleep or eating disorders more often result from the day-to-day accumulation of various stimuli and insufficient recovery, rather than from two hours of physical activity in 24 hours. Of course, if your day is fully activity-packed, then adding two hours of training can lead to a total disaster in each and every area of your life, with family life at the forefront.
And that is why prevention is a basis to combat overtraining:. Tomek Kowalski is a triathlon coach based in Poland, however he works with athletes from all over the world. Right now Tomek focuses on long distance coaching via Trinergy www. Privately he is interested in turtles and a zillion of outdoor activities. Still, he wants his athletes to move fast and makes them spend time indoors prescribing a solid amount of turbo and treadmill sessions year round.
BY Tomek Kowalski. And that is why prevention is a basis to combat overtraining: Your training plan must take into account professional work, family and social duties, as well as your individual recovery potential.
Focus on building habits that foster doing sports: from the right amount of sleep, through good quality diet, to considering recovery treatment as an integral part of training. None of the training programs will work if you do not include the time your body needs to recover and adapt. Lifting arms the next day will break down those muscles even more without allowing sufficient time to recover. Furthermore, continuously doing the same exercises builds up muscle memory, and growth will eventually plateau.
Vary up your workouts to create muscle confusion and put some thought into scheduling workouts along with rest days. Have your kids stretch beforehand and cool down after.
Too many young athletes choose to ignore this as they are too preoccupied with the competition that day. Feed and hydrate your athletes well. This may sound obvious, but this will go a long way to ensure your athletes are properly energized for their workouts. Drinking water with electrolytes can regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue.
Overtraining is caused by a multitude of reasons like diet, stress, and insufficient sleep, not just excessive training volume. Remember, growth takes place both inside and outside the gym. This is a guest blog post from the staff of CoachUp. TeamSnap is the easiest way to manage your sports team online.
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