Overtraining the body without taking time to recover can mentally and physically impact athletes and exercisers, leading to overtraining syndrome. Excessive training can result in long-term losses in athletic performance, which can take weeks or months to recover. Overtraining’s psychological impacts might also result in adverse mood changes. Some study has connected overtraining syndrome to increased anxiety and depression symptoms. Learn how to recognize the indications of overtraining and what you can do to avoid injury or burnout.
What Exactly Is Overtraining Syndrome?
Overtraining syndrome is when you experience intense weariness, decreased performance, mood changes, sleep disruptions, and other problems resulting from training too much or too hard without allowing your body enough rest. Overtraining can lead to injuries as well as more frequent illness and infections if it is not managed correctly. Overtraining is widespread among professional athletes who push their bodies beyond their ability to recover, especially while preparing for a tournament or sporting event.
Athletes frequently workout for longer and tougher periods than the ordinary person to achieve peak performance in their sport. However, these training regimes might backfire without appropriate rest and recuperation and begin to reduce physical performance. Conditioning for athletes and exercisers alike necessitates a mix of effort and rest. Overload or insufficient recovery can cause physical and psychological symptoms of overtraining, leading to overtraining syndrome. Hydration and nutrition are also essential in performance, healing, and prevention.
Overtraining Warning Signs
New exercisers may become disheartened, while advanced exercisers may become frustrated and wish to abandon their sport before reaching peak performance. There are several symptoms to look for that may indicate you are overtraining. Here are some of the common symptoms of overtraining syndrome:
- Appetite suppression or losing weight
- Feeling depressed, anxious, or irritable
- Headaches
- Insomnia
- Irregular heart rate or heart rhythm
- Loss of enthusiasm for competition
- Lower immunity (increased numbers of illness and colds)
- Mild muscle or joint discomfort, general aches, and pains
How to Avoid Overtraining
Because everyone responds differently to different training routines, predicting if you’re at risk for overtraining can be difficult. However, it is critical for anyone to diversify their training throughout the year and schedule enough recovery time. In addition, you should objectively measure your workout program and make adjustments along the way to avoid injury. While there are numerous methods for objectively detecting overtraining, psychological indications and symptoms related to shifts in an athlete’s mental state are frequently a clue. If you believe you are training too hard, try the following strategies to avoid overtraining syndrome.
Take Note of Your Mood
After a few days of intense overtraining, decreased good sentiments for sports and enhanced negative feelings such as despair, rage, weariness, and irritability are common. When you notice these symptoms, take some time to rest or reduce the intensity.
Maintain a Training Log
A training log that includes a notation about how you feel each day can assist you in noticing downward trends and diminished excitement. It’s crucial to pay attention to your body’s signals and rest when you’re feeling exhausted.
Keep an Eye on Your Heart Rate
Another option is to monitor your heart rate over time. Make a note of your heart rate at rest and various activity intensities throughout training. If your heart rate rises at rest or a given intensity, you may be suffering from overtraining syndrome, especially if any of the symptoms listed above appear. Each morning, record your resting heart rate. You can do this by checking your pulse for 60 seconds as soon as you wake up. A heart rate monitor or fitness bracelet can also be used. Any significant deviation from the norm may suggest that you have not entirely recovered.
Perform a Heart Rate Test
The orthostatic heart rate test can also be used to assess your recovery. Rest for 10 minutes, then record your heart rate for a minute, get up, and record your heartbeats per minute at various intervals (15 seconds, 90 seconds, and 120 seconds).
Athletes that are well-rested will have a stable heart rate between measurements, whereas athletes on the verge of overtraining will have a significant spike (10 beats per minute or more) at the 120-second measurement.
Overtraining Treatment
Depending on the degree of your symptoms, there are several natural approaches to treat overtraining syndrome. Consider the following choices if you believe you are overtraining. First, call your doctor if you don’t notice any improvement in a few days or if your symptoms worsen.
- Rest and recuperation: Reduce or discontinue exercising and take a few days off. According to research on overtraining syndrome, having enough rest is the critical treatment method.
- Hydration: Drink plenty of water. Staying hydrated is essential for both healing and prevention.
- Sports nutrition: Ensure you get enough protein and carbohydrates to help your muscles recover. Carbohydrates are essential for endurance athletes, while protein is essential for athletes that rely on physical strength and power.
- Cross-training: Overworked muscle groups cause fatigue in overtrained athletes and exercisers. Cross-training with low-impact exercises such as yoga, Pilates, strolling, or riding a stationary bike can relieve weary muscles while maintaining fitness levels.
- Sports massage: Studies show that sports massage is good for muscular recovery and can help with delayed onset muscle soreness (DOMS).
- Stress-reduction approaches, such as deep breathing and progressive muscle relaxation (PMR) exercises, can help with rest and recovery.
Overtraining syndrome recuperation can take several weeks or longer. A doctor can send you to a physical therapist, who can help you develop a treatment plan to get you back on track.
Kim’s Final Thoughts…
Now that you understand the signs of overtraining syndrome, the first step toward returning to your regular training regimen is rest, water, and a good diet. Returning to peak performance may take some time, so strive to be patient with yourself during the healing process. Consult your doctor if your symptoms continue or if you are having difficulty striking a healthy balance between training and rest. Always remember to listen to your body when participating in any physical activity. Recognize when you are working too hard and allow yourself to rest. After recovering, working with a physical therapist, sports medicine doctor, or personal trainer can help you attain your fitness objectives.