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Avoid Overtraining

Posted: November 7, 2018

How much training is too much training?

Often, we find athletes pushing themselves to the limit during training and although we encourage this type of work ethic, we must make sure that the athlete is allowing themself adequate recovery time in between training sessions to avoid overtraining. A general guideline to avoid overtraining is allowing a 24 hour recovery period in between similar exercise bouts. For example, if an athlete has a heavy lower body strength session on Monday, they should wait until Wednesday before performing another heavy lower body strength session. This does not mean the athlete can not do anything on Tuesday. To allow for adequate recovery, the athlete might have a cardio session on Tuesday in which he/she goes for a run or does some speed, agility, and quickness exercises. Athletes who are motivated and want to train every day can do so, but they need to plan their sessions accordingly to avoid overtraining. Overtraining can lead to a decrease in performance, injury, excessive fatigue, and even metabolic imbalances. By allowing 24 hours recovery in between similar exercise bouts we allow the body to adapt and improve physiologically while at the same time avoiding the negative effects of overtraining.

 

Tim Kilpatrick is a Certified Strength and Conditioning Specialist at Compete Sports Performance and Rehab in Lake Forest, California. Tim graduated from Salem State University with a degree in Sport and Movement Science with an emphasis in Exercise Science.