How To Prevent Overtraining During Sports

Exercise breaks down muscles, stimulating growth and repair as you rest. Though you probably only think about the time you exercise, rest is an equally important part of your training. If you do more exercise-induced damage to your muscles than your body can repair, you develop overtraining syndrome. Overtraining can cause physical weakness, poor sports performance, decreased immune function and fatigue due to a rise in stress hormones. Proper scheduling of exercise and rest as well as good nutrition can prevent overtraining.

Step 1

Limit most of your exercise sessions to 45 minutes. According to kettlebell trainer Pavel Tsatsouline, this is the optimal time for growth hormone release.

Step 2

Plan a periodization routine with the help of your coach or trainer. Periodization is the scheduling of workout volume and intensity to improve progress and allow adequate rest. Although some advanced periodization routines call for temporary overtraining, this is limited to one or two weeks and only used by advanced athletes.

Step 3

Eat a recovery meal containing 15 g of protein and 30 g of carbohydrates after each workout. The protein provides amino acids to repair and grow your muscles. Carbohydrates allow your muscles to replenish glycogen -- stored sugar used as fuel during exercise.

Step 4

Sleep for at least seven or eight hours per night. Most of your muscle recovery occurs as you sleep. For better sleep, make sure you have a comfortable bed and a cool, dark, quiet environment.

Step 5

Take periodic breaks from training. Even professional athletes do not train year-round.

Step 6

Integrate active recovery into your workout routine. Active recovery is low-intensity exercise that increases blood flow and muscle metabolism, stimulating recovery without placing muscles under additional stress.