OVERLOADING OVERREACHING OVERTRAINING KNOW THE DIFFERENCE OVERLOADING A

OVERLOADING A period of increased training demand followed by rest to achieve improvements in

OVERREACHING Negative progression of overload training. A period of increased training demand without adequate

OVERTRAINING Negative progression of overreaching. A prolonged increase in training demand without adequate recovery

TIPS TO AVOID OVERTRAINING Listen to your body – monitor your training, nutrition, sleep

ARE YOU EXPERIENCING SYMPTOMS OF OVERTRAINING? The National Sports Medicine Institute is here to

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OVERLOADING OVERREACHING OVERTRAINING KNOW THE DIFFERENCE

OVERLOADING A period of increased training demand followed by rest to achieve improvements in performance Can result in short-term fatigue and muscle soreness, but ultimately can improve performance Has been shown to be beneficial in athletes not currently experiencing overreaching/overtraining symptoms Kavanaugh A. The Role of Progressive Overload in Sports Conditioning. : 3.

OVERREACHING Negative progression of overload training. A period of increased training demand without adequate recovery time May result in a state of heavy fatigue, muscle soreness, and short-term decrease in athletic performance Typically resolves in a few days to weeks but if left unchecked may result in overtraining Falgenbaum, AD. Overtraining in young athletes. ACSM. 2009. 13(4): 1 -6

OVERTRAINING Negative progression of overreaching. A prolonged increase in training demand without adequate recovery time Results in a decline in performance, chronic muscle/joint pain, depression and personality changes Symptoms of overtraining can last for several months and may ruin an athletes’ career Falgenbaum, AD. Overtraining in young athletes. ACSM. 2009. 13(4): 1 -6

TIPS TO AVOID OVERTRAINING Listen to your body – monitor your training, nutrition, sleep and stress Take recovery days - this can be both active and passive Don’t increase volume (ex. Mileage) AND intensity (ex. Speed) at the same time Avoid overload training when recovering from an injury What is overtraining? HPRC. Accessed October 23, 2020. https: //www. hprconline. org/physical-fitness/injury-prevention/what-overtraining

ARE YOU EXPERIENCING SYMPTOMS OF OVERTRAINING? The National Sports Medicine Institute is here to help We offer a variety of different training, recovery, performance testing services Visit our website or give us a call to speak with one of our coaches Nationalsportsmed. com 703 -729 -5010 ext 213 Created by Britton Schaeufele ATC