Overtraining
Recently, we have discussed the importance of physical assessments, organizing training sessions, strategies to maximize training goals and the staying consistent with your fitness plan. I want to cover the frequent problem of Overtraining that occurs to athletes that is becoming more prevalent with active non-athlete trainees. Let us take a look at overtraining syndrome, common warning signs and treatment strategies.
What Leads to Overtraining?
Overtraining can be classified as a consequence of an imbalance between stress and the body’s ability to adapt and recover. Without adequate rest and recovery your immune system response gets stuck on “overdrive,” and can no longer fight infection properly. Your training regimen backfires; you begin to experience a decrease in performance. There are two types of overtraining: general and local. “General overtraining affects the whole body and results in stagnations of a decrease in performance, whereas local overtraining affects a specific body part.”1 I’m sure at one time or another we’ve all over trained. It’s common to want to push harder and harder to achieve the goals you have set out for yourself, but you have to make sure that you’re doing things correctly.
Common Warning Signs
Many people train and work to the point where they get weaker. Those who live a high stress lifestyle and are overachievers tend to suffer the predominant symptoms more often. When you don’t let your body rest sufficiently to allow for proper adaption the body can’t build or repair muscle, so you may notice more aches and pains or that you are sustaining increased injuries. You may be getting sick more often. You may even notice increased headaches, moodiness, inability to sleep, increased apathy, anxiety, lack of appetite and chronic fatigue to name a few. Overtraining is also sometimes accompanied by a compulsive need to exercise even though you are feeling very tired and worn out. If you display any of these warning signs you could be over training.
Recovery is Key
To see improvements in ones fitness and strength levels one must rest and recover. We always tell our clients that gains are made at rest. When we are in the gym conditioning and strength training we are breaking down muscle tissue that must be restored through proper recovery. The rest period following a hard training sessions is a process that takes up to 36 hours to complete. By skipping on rest, complete regeneration cannot occur. If you don’t want to take complete rest days, you may want to incorporate light aerobic exercise of 10-20 minutes to flush the system by keeping your heart rate below 140 bpm that ensures a moderate pace. You may also want to monitor your sleeping patterns, mood and muscle soreness.
Reduce your chances of overtraining by allowing for adequate recovery time in between workout sessions and ensure variety in your exercises and training techniques. Remember treatment of overtraining is variable based on the individual’s severity and fatigue. Try to find strategies that will work for you and your situation.
Siff M.C. Supertraining. 2003; 439-440
