Gradual Progression is Key
- Be cautious of increasing exercise difficulty too quickly
- Creating and scheduling a plan that structures your exercises toward your goals can help you stay injury free
Take it Slow and Manage Expectations
- Ease into activity
- Injuries happen if you engage in rigorous activity too quickly after a long period of inactivity
- Expect fitness goals to take time
Listen to Your Body
- If you're sore for an extended period of time or you're in pain, you may be overdoing it
- Fatigue is a sign of overtraining
Give Yourself Breaks
- Schedule off days into your workout regimen
- Muscles, joints, and bones need time to recover in order to remain healthy
Nutrition
Fuel your body with nutritious foods!
- Proteins
- Grains
- Vegetables
- Fruits
- Calcium-Rich Foods
Rest
- Sleep plays an important role in our body's ability to build and repair
- Try to build a good sleep schedule where you go to sleep and wake up at the same time everyday
It is of utmost importance that athletes record their daily training load, using a daily training log or diary as overtraining syndrome (OTS) is mainly due to an imbalance in the training recovery ratio (2013).