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How to avoid overtraining with recovery?

Published onMarch 02 2021

How to avoid overtraining with recovery?

The goal of all training whether you are an amateur or professional fighter is to improve your performance. A well-constructed training is oriented with a preparation and an active and passive recovery phase. Overtraining corresponds to the moment when the recovery is not important enough or is not effective enough and the training sessions are linked. The body is therefore not ready and fit enough to undergo new intense physical efforts, we speak of overtraining when performance drops or an injury appears.


Overtraining: nothing goes


It's a term that we find a lot in endurance sports but we also find it in all sports in general because pushing your metabolism to the extreme can lead to injuries faster than expected. Overtraining is recognizable with different signs:

  • Intense muscle pain
  • Performance drop
  • chronic fatigue
  • Irritability and mood swings
  • Eating disorders
  • Weight gain
  • Resting heart rate too high
In short, you're exhausted and can't stay focused enough to see the problem: you're doing too much. We know the importance ofsleep and of thefood in themuscle recoveryand it is this step that is problematic and telling yourself that making even more effort to get even more tired to sleep better is a terrible mistake because it will just increase the risk of injury and keep you away from sport for even longer. This is the main consequence of overtraining, our body will force us to take a forced break and it may take several weeks or months for them to recover. Be careful, it is not because you feel these symptoms that you are necessarily undergoing overtraining, the converse is not true. We sometimes hear the term overreaching which is distinguished in two forms, functional and non-functional overreaching. A functional excess corresponds to a significant training load but which remains under control and the athlete's condition will be too and this just results in chronic fatigue. Non-functional overshoot, echoes too intense training and a recovery phase unsuited to exercise

What to do in case of overtraining?


If you think you have the previous symptoms specific to overtraining or you are afraid of a potential injury, start by taking a break of at least 2 days of rest, then you have to think about readapting your training volume. If your suspicions are too important, a medical consultation by a doctor is essential to be fixed on your case, he will surely recommend that you rest and move away from physical activity to better recover. Recovery comes into play a lot if you overtrain, readapting your diet is very important to quickly regain balance, doing meditation or relaxation can also be an interesting option, you must not neglect passive recovery. We each go at our own pace, even if we follow a training program adapted to our morphology and our objectives, overtraining is always possible, listening to our body is essential to avoid all risks. If we had planned a training on Monday but we feel too weak to carry it out, we shift by one or two days. Prevention is the key solution. Rest is an important and fundamental part of training and a reduction in training volume does not reduce performance. A well-prepared and planned program allows more flexibility and at the slightest warning sign adjustments must be made because it is better to be under-trained than over-trained.

Photographie d’un sportif en séance de musculation au sol et présente des signes de surentraînement

References

Recognizing the Symptoms of Overtraininghttps://www.foodspring.fr/magazine/surtraining-reconnaitre-les-symptomes#Comment_leviter


Overtraining syndrome, Pascal Prévost Sport Health and Physical Preparation n4, Oct. 2002, MCU, Paris XII UniversityII


Overtraining Syndrome: Causes, Symptoms & Treatment https://www.owayo.fr/magazine/surtraining-fr.htm


Overtraining and Recovery Methods https://www.irbms.com/surtraining-methods-recovery/


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