To maximize your training/exercising efforts, it's important to make sure you're treating your body properly. Below are a few hints for success.

Why should I stretch?
Whether weight lifting or running, stretching is an important part of the routine. Most experts suggest a light jog for 5-10 minutes, followed by 5-10 minutes of stretching. Stretches are held for 30 seconds (without pain!). At the end of the workout, the various muscle groups are again stretched. If an area is particularly tight, then stretching it twice a day will help.

When can over-practicing be bad?
This has been referred to as “overtraining.” The workouts no longer lead to improved performance but rather decreased performance. The effects of overtraining can lead to irritability, problems with sleep, loss of appetite, weight loss and fatigue. The symptoms of overtraining can also be due to an underlying medical condition like anemia or mononucleosis, so see your physician before simply assuming that you may be overtraining

How can I prevent overtraining?
Overtraining can be prevented. First, the training must be scheduled in a certain way (“periodized”). Initially, training is long, but light. Gradually, it is not as long but more intense. The intensity increases as competition approaches but then is lightened in season to maintain skills and aerobic capacity. Secondly, you must follow the guidelines of good nutrition.

“The daily caloric intake must match the recommended daily allowance plus exercise output. If the caloric need is 3000 calories, 55-60% should come from carbohydrates (sugars), 15 percent from protein, and 25-30% from fat. Meals are usually light and eaten 2-4 hours before a workout or competition. Carbohydrates should come from foods like apples, oranges, yogurt, whole-wheat spaghetti and power bars. This will cut down are sugar rushes which leave a person feeling "blah" during the workout or competition while at the same time providing some glucose to keep you from "hitting the wall." After the workout, it's good to eat (within 2 hours) foods like pizza, bagels, and breads, to rebuild the stores of sugar in your body.”

Thirdly, drinking adequate fluids will help prevent overtraining. It is recommended that you drink 16 ounces 1-2 hours before exercise, and 5 to 10 ounces every 15 minutes during exercise. Water is sufficient if exercising less than 1 hour; otherwise, select a drink like Gatorade®.

Are there resources available to help me?
If you need help with nutrition, contact your local hospital to locate a certified dietician, perhaps one with a special interest in sports nutrition. The National Strength and Conditioning Association in Colorado Springs, Colo., may be able to help with a periodized sports program.

For more information, check out these articles: