Psych

Overtraining

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Overtraining

  • General
  1. Most common cause for Major Depression in Athletes
  2. Most common cause for Fatigue for athletes
  3. Exercise program too much, too fast, too soon
  4. Inadequate sleep and nutrition
  • Symptoms
  1. Fatigue
  2. Mood swings
  3. Negative outlook
  4. Irritable
  5. Interpersonal tension
  6. Anxiety attacks
  7. Dehydration
  • Signs
  1. Increased Heart Rate
    1. Stop training for Heart Rate 10 beats above baseline
  2. Increased Blood Pressure
  • Effects
  1. Slower pace
  2. Less endurance
  3. Longer recovery
  4. Decreased coordination
  5. Injury prone
  • Prevention
  1. Increase training gradually
  2. Increase sleep
    1. Minimum: 7-8 hours per night
    2. Preferred: 8-10 hours per night
  3. High Carbohydrate diet
  4. Adequate fluid intake
  5. Cross training with complimentary activities
  6. Take at least on day off from training each week
  7. Reduce other stressors: "Don't sweat the small stuff"
  8. Do nothing to excess
  9. Consider mental health Counseling