Over training is unfortunately a rather common occurrence and it could happen when athletes become much too engrossed in a sporting activity. Sports are really about putting our body into an optimal mode for games and competition. Over-action could lead to extreme violence and rash decisions. As a whole, this could affect the performance of the whole sports team. Both athletes and coaches should look for symptoms of over training. It is important for them to prevent it from taking place. This is important because athletes need to be in peak performance.
To avoid over training, athletes should work out and perform training sessions based on specific programs. Training programs should be designed by experts, so it imperative for athletes to follow their training program properly. They should perform only minimal changes. They need to take into account that skill sets, frequency, intensity, duration and other factors. When creating a training program, experts and coaches should also consider over training as one of the risk factors. It should be noted that once a plan performed, it can be difficult to make changes, due to inflexible schedules.
They could be demanded to achieve specific training goals, causing athletes to train extra hard and stay back, although the training session is officially over. Stretching is a good way to prevent over training. Although stretching could be considered as uncomfortable and boring, it is essential to our muscles. Stretching could also do wonder in terms of improving recovery. Athletes should be quite thorough during a stretching session. All major muscle groups should be stretched extensively. Focus should be on heavily-taxed muscles.
Stretching could be performed multiple times each day to allow for improved recovery. With good stretching, we lengthen muscles and this will allow for blood to flow more easily into muscle cells. This could also mean more oxygen and nutrients transported into the muscles for recovery and growth. Stretching could also improved waste excretion, like lactic acid and carbon dioxide. With extensive stretching, oxygen-rich could reach deeper parts of muscles and this will ensure fuller recovery. Post-exercise is another important factor to prevent over training symptoms.
It has been found that energy stores can be recovered faster within 30 minutes after an exercise. After an intense physical activity, our muscles could have exhausted glycogen stores and the emptiness creates a demand for nutrients. We should be able to feed our systems with enough amount carbohydrates. Our body should be able to ingest it rapidly. It should be noted that not only we need to eat sufficiently; we also need to eat proper foods. During recovery period, we should choose meals with carbohydrates that can be absorbed faster, but not fast enough that we choose candy and other sweets. Sweet-tasting fruits and pasta meal made from refined flour should be good choices. We could consume complex carbohydrate again after the recovery phase ends. Rest and recovery is important for all athletes to repair damages and regain lost performance.