Recovery plays a major role in prevention against over-training. Most of the recovery techniques are common for every individual but there are many other techniques which can be specific to an individual depending on their preferences. A good amount of time should be dedicated to recovery following the fact that a person progresses from training during recovery and not during training. Common recovery techniques are getting enough sleep, keeping you hydrated and refueling with plenty of fluids and proper diet to restore energy stores. Stretching, self massage or sports massage can be done to reduce the tightness and stiffness in muscles and joints. Tightness in muscle reduces the efficiency with which a person moves and makes them prone to injuries. Another way to promote muscle recovery and sleep is through hydrotherapy. In simple terms, Hydrotherapy is nothing but a way of exercising in water. A contrast spa/plunge or shower is a simple technique to relax muscles. For relaxation before bed, self massage, reading or listening to music can be an easy and effective way depending on individual preferences.
Over-training syndrome once sets in can be a hard cookie to crack. To overcome over-training syndrome, one might need to rest completely for many days or even weeks. Reducing training intensity for many days has to be followed as a treatment protocol. Sufficient carbohydrate should be consumed in diet to prevent glycogen depletion. As one also gets psychologically affected by over-training, undergoing counseling is a part of the rehabilitation.
Key thing to remember is to never let your training exceed your recovery, keep a track on your training by different means (e.g. Training diary), listen to your body and look after your body.
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