Overtraining, Sleep, and Recovery Strategies in Athletic Performance

Define overtraining syndrome

Excessive training frequency volume or intensity causing fatigue illness injury and performance decline

Primary cause of overtraining

Increased training without adequate recovery

Key idea summarizing overtraining

Overtraining equals under recovering

Primary performance sign of overtraining

Decreased athletic performance

Cardiorespiratory markers of overtraining

Increased resting and submax heart rate decreased VO2 max altered blood pressure

Muscular biochemical markers of overtraining

Increased creatine kinase decreased glycogen decreased lactate increased soreness

Hormonal markers of overtraining

Increased cortisol decreased testosterone reduced testosterone to cortisol ratio

Nervous system and mood changes in overtraining

Reduced sympathetic tone at rest increased stress response irritability

Common training mistakes leading to overtraining

Lack of periodization and progressing too fast

Main categories of recovery strategies

Technology active recovery nutrition hydration and sleep

Sleep cycle composition

REM 20 percent non REM 80 percent light and deep sleep

Sleep stage most important for recovery

Deep sleep

Primary functions of sleep

Recovery waste removal energy conservation hormone release immunity and memory

Recommended sleep duration for adults

At least 7 hours per night

Optimal sleep duration for athletes

More than 7 hours per night

Major health risks of insufficient sleep

Obesity diabetes heart disease depression cognitive decline

Performance effects of poor sleep

Impaired recovery motivation accuracy and reaction time

Sleep regulation mechanisms

Sleep wake homeostasis and circadian rhythm

Role of sleep wake homeostasis

Tracks accumulating sleep need

Role of circadian rhythm

Controls timing of sleep and wakefulness

Brain structure controlling circadian rhythm

Suprachiasmatic nucleus influenced by light

Effect of one night of poor sleep on athletes

Reduced recovery and performance accuracy

Effect of poor sleep on injury risk

Increased injury risk up to three times higher

Common sleep disruptors for athletes

Schedules travel anxiety poor environment and habits

Poor sleep behaviors

Blue light exposure late eating inconsistent schedules long naps

Performance benefits of adequate sleep

Improved reaction time sprint speed mood and skill accuracy

Stanford basketball sleep study findings

Sleep extension improved performance mood and shooting accuracy

Best strategies to improve sleep

Consistent schedule limit light caffeine alcohol naps and address sleep disorders