Dangers of Overtraining Die's Every Minute You Don't Read This Article
Pragyan Dash
January 25, 2023. 4 minute Read
Do you need help with your exercise/conditioning routine or feeling washed out, stale, and drained?
Perhaps your muscles persistently feel heavy, stiff, and a bit sore, and your exercise program has ceased to be enjoyable. If so, you may be suffering from a condition referred to as “overreaching” or, in more severe cases, “overtraining syndrome.” You can divide Overreaching into two states: one is functional, and another one is nonfunctional states, both of which respond to extra rest.
A nonfunctional -overreaching state leads to a more extended period of decreased performance than functional overreaching. And it is accompanied by neuroendocrine or psychological symptoms.
What is overtraining?
Technically, Overtraining is severe nonfunctional overreaching, resulting in a prolonged performance decrement (92 months) and more severe symptoms.
Effective conditioning requires a balance between intense training sessions and periods of rest/recovery. Too much overload and/or insufficient recovery can result in physiological and psychological symptoms that limit performance and may cause one to cease participation in a previously enjoyable activity. And because of lack of effective conditioning, the condition often results in inadequate rest/recovery because of busy work lives, family, work and health stressors, meal skipping, and poor sleep.
Sometimes, exercise can become addictive as well because of the effects of endorphins, dopamine, and other exercise-generated factors on the brain. This addiction can easily result in frequent intense training sessions not interspersed with adequate recovery periods.
This phenomenon, especially when combined with the increasing popularity of intense multievent endurance competitions and intense group training programs, places individuals at increased risk for developing a nonfunctional state and overtraining syndrome in more severe cases.
Signs and Symptoms of Overtraining
More than 125 signs and symptoms have been identified in published literature, making a definitive diagnosis challenging. But some of the most common symptoms include:
- Persistent heavy, stiff, and sore muscles
- Persistent fatigue, washed-out feeling
- Decreased performance and ability to maintain the training regimen
- Increased susceptibility to infections, colds, headaches
- Nagging and somewhat chronic injuries
- Sleep disturbances
- Decreased mental concentration and restlessness
- Increased irritability
- Tachycardia and, in some cases, bradycardia
- Loss of appetite and weight loss
- Bowel movement changes
- Absence of menstruation
How to treat and Prevent Overtraining
The primary treatment is rest and, in more severe cases, an extended break from training. And also, if you improve your sleep quality with appropriate nutrition and hydration and address nonexercise stressors, you can fully recover from overtraining. Sometimes, your physician may also rule out other potential organic causes related to various illnesses and health conditions.
Prevention of nonfunctional overreaching and overtraining is critical to continue enjoying and benefitting your exercise training program.
Following are a few essential tips are listed below to prevent overtraining:
- Listen to your body and take extra recovery time as indicated.
- Follow the 10% rule; don't increase training volume and/or intensity by more than 10% at a time.
- Follow a periodization format; intersperse periods of intense/ high-volume training with extended periods of rest/recovery and/or cross-training.
- Recovery/rest between intense workouts is critical because this is when muscle tissue repair and growth occur, which is usually 24 to 72 hours, depending on the intensity and volume of the session.
- You shouldn't feel wiped out following a strenuous workout; you should feel like you could do more; if not, you are doing too much.
- Proper nutrition and hydration are essential; consulting a sports dietician may be helpful.
- Quality sleep is essential.
- Variety in your training is healthy; don't do the same thing all the time.
Final Thoughts
With appropriate recovery and a periodization plan for your long-term training, you can minimize the risk of overtraining and keep your exercise and competitions fun and enjoyable. Maintaining a training log can help identify periods of overreaching and the need for extra recovery. Include variables such as your resting heart rate, sleep, weight (for weight loss), mood, workout intensity/duration, and how muscles and joints respond.
"
Train smart, but don’t train harder.”
Pragyan Dash
Pragyan Dash is an aspiring Sports Medicine specialist and USATF Coach. As a recreational runner & athlete, she wants to see herself as a fitness model. As a brand ambassador for two sports brands, she believes in a cleaner and greener earth.
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