The amount of rest varies for each individual and depends on training loads, but to be safe, aim for hours of sleep per night. Getting a deep tissue massage can loosen up tight muscles, increase blood flow, and rid the body of built-up lactic acid and other toxins.
Regular massages will keep your body functioning optimally. Altering the intensity of your workout in preplanned stages—known as periodization—can help prevent overtraining by allowing your body to recover, as your muscles heal during less intense periods.
New exercises can mean new growth. By introducing new exercises and rep ranges into your routine, you keep it fresh and force your body to adapt to new stimuli, ultimately leading to gains. Parker Cote is a fitness model, writer, and certified personal trainer based in Boston. To find out more about Parker, follow him on his Facebook page. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
Eat enough carbohydrates. Take two. Set your limits. A general rule of thumb according to SportsSafety. This refers to the amount of weekly training time, repetitions, or total distance athletes can add each week without risking injury from overtraining. So if your child is running about 20 miles a week, you can safely have them increase mileage to 22 miles per week.
Though the percentage may be taken as a ballpark measurement, many injuries result from a direct violation of this rule. A classic case is not exercising much during the summer and then immediately jumping into preseason training in the fall. One team at a time. This may prove near impossible if your child loves playing multiple sports or if scheduling conflicts occur.
Even grades in school can be an important indicator; an uncharacteristic dip in grades may signal that stress from sports is becoming too much to bear. Do your research on the coach. Sometimes the coach can be the root of the problem and it is important you pick the perfect private coach who suits your athlete. Background, experience, and certifications are just the starting point. Is the coach making the training session hard just for the sake of making it hard, or is there an actual purpose and benefit behind each workout?
Make sure workouts are varied. This applies especially for the older children who engage in supplementary weight training in addition to their primary sport. Listening to what your body tells you is usually the best way to avoid overdoing your training and putting yourself at risk for harm, including orthopedic injuries like sprains, strains, tendon or muscle inflammation, and other sports injuries.
Remember, adults: student athletes aren't the only ones susceptible to overtraining. Long-distance runners especially those training for road races and marathons , triathletes, weight lifters , cyclists, weekend warriors , and adult men and women trying to get into shape fast can also suffer from OTS. Article written by: Rob Williams, MD. Telephone: Call Us Now!
Click to call. Coastal Orthopedics Blog. Other physical symptoms of Overtraining Syndrome include: Persistent muscle soreness Unshakable fatigue Decreased performance loss of speed, strength, and flexibility Increased susceptibility to injury and viral sicknesses In addition to the physical signs of overtraining, there are often accompanying emotional and behavioral issues, such as: Moodiness, irritability, depression Changed sleep patterns Decreased appetite and weight loss Clinical studies have shown the physiological consequences of too much training and not enough rest include the following: Increases in cortisol a.
Coaches of high school athletes in particular may use the following simple, unintrusive training suggestions to ensure their students avoid overdoing things during practices: Avoid monotonous training activities. Avoid sudden increases in training, such as doubling workout times or intensities.
Gradual increases allow the body to properly train, adjust, and recover. Integrate appropriate rest periods into all training regimens. For example, you may alternate high intensity, aerobic days with low intensity, endurance-focused workouts.
Keep a personal training log , one that includes measurable records of TYPES of training, such as distances ran, number of repetitions, resting heart rate, and maximum heart rate. Ensure proper nutrition and hydration. Always listen to your body! Observe any potential warning signs, such as: Are you sweating much more than normal? Are you pushing yourself harder than a regular practice? Have you taken breaks?
Do you feel unusually weak, dizzy, or sick?
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