Is There Such A Thing As Over-Training?
So what is the big deal with over-training vs under-recovery? In my research, there is, however, the main culprit is under-recovery. When an athlete puts so much demand on their body, 20-28 quality hours or more of training, not, “I was at the gym for 4 hours and did ten sets”. I’m talking about solid, continuous training. Your body can have a negative response and not grow or develop as it should. So, how do you prevent over-training from happening even with a rigorous training schedule? The key here is recovery, recovery, recovery. Here are five different ways that you can assist yourself to maintain a healthy body and continue to grow as an athlete while you retain your workload.
1. Nutrition:
Proper nutrition is vital. Many people have mixed emotions about how and what athletes should eat. A good rule to follow is six small meals a day of good quality, wholesome food. When you snack, have quality snacks such as fruits, vegetables or protein shakes. After a workout to refuel with carbs and protein, do not skimp out on this.
2. Hydration:
Water is critical especially in warm or hot climates. Making sure you drink plenty of water before and after your workouts is essential. Remember hydration is not just mandatory in your workout but also throughout your day. If you’re an athlete, please do yourself a favor and carry a gallon of water with you everywhere you go. Nothing replaces water, not even electrolyte drinks.
3. Rest:
Sleeping at night for around 8 hours is highly recommended. As a college athlete, it can be difficult, but not impossible. That means instead of going out with friends, or to a party go to sleep. These are essential to relax your body and allow it to heal after the amount of stress that gets placed on your body. Remember only you can make you take a time out and understand your well-being depends on YOU taking care of YOU.
4. Active Rest:
This doesn’t mean you should only sleep, it merely means get up, get moving and get your blood pumping. Here are some examples of active rest methods; yoga, outdoor walk, leisure bike ride, light swim, or low-intensity hike. Also, try things like getting a massage, try meditation or take an ice bath. Find something you like and continue to do them on a regular basis (weekly or more), so you can perform at an optimal level at each workout to continue to get better and sharpen your skill.
5. Cross-Training:
Cross training can mean a few things. One, it can be doing different sports, which require you to do different exercises. Alternatively, it involves mixing up your workout during the week, so you are not overworking one part of the body by doing the same things. I have always been a believer that if you go from sport to sport, you are less likely to suffer from serious overuse injuries that can happen. Variety is the spice of life, get you some!
With these five simple tips, you can prepare your body to handle your workload and get optimal results. Only you can ensure that your recovery is a priority, not your coach and not your trainer. So be disciplined and take action. That is the simple truth to the big debate of over training vs under recovery.
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