Tips To Avoid Overtraining For Athletes 

If you are fond of sports and participate in sports regularly, then you may have experienced overtraining syndrome at least once. Overtraining occurs when you exercise and train more than your body’s ability and do not get rest as required. You may experience various negative symptoms like muscle atrophy and loss of motivation due to the pain. 

In addition to deteriorating your physical condition, you may also experience emotional symptoms like depression, loss of weight, and reduced appetite, along with increased heart rate and minor injuries. Quickly diagnosing and treating the problem with the right sports medicine Sarasota can improve the symptoms. 

Tips to avoid overtraining for athletes

  • Keep a training diary. 

A training diary helps you keep track of how you felt before, during, and after your training on certain days. You can write about how your body responded to the training and if you were able to sleep fine that day. You can record your food intake, nutrition, and heart rate responses during your exercise sessions. When you record everything, you can determine exercises and the duration that works best for your body. 

  • Eat enough carbohydrates. 

The best treatment for overtraining is prevention. To prevent overtraining, one must intake sufficient amounts of carbohydrates as it is required for muscle recovery and energy. A lack of carbohydrates can cause muscle catabolism, where your body uses muscle mass for energy. 

  • Pay attention to time guidelines. 

Following the guidelines of your trainer is crucial for gymming. A general thumb rule to follow is not to exceed 18 to 20 hours of training weekly, but the duration can vary depending on the person’s age, sport, and fitness. 

  • Cool down. 

After exercising, allow your body to cool down and take the extra time to stretch. Do stretching exercises that provide a range of motion to the particular body part that you trained or used. Work on areas that you feel are tight and restricted. Avoid sitting for prolonged periods during the day, and keep consistent movements. 

  • Sleep more. 

Sleep is an important part of your recovery if you exercise and train every day. Not getting enough sleep will not allow your body’s muscles to repair, and your tissues will keep paining. Rest is central to recovery after exercise. While the amount of rest varies for every individual, the general duration is 7 to 9 hours. 

  • Do not do too much too quickly. 

If you are a beginner, follow your trainer’s or guide’s instructions. They will recommend you not push your limits and take it slow at first. You cannot become the best on the first day.