Overtraining- You can do a lot of exercises if you like. But only to a certain extent. There is a “dose-response relationship” when it comes to exercise volume. This means that more exercise will lead to more benefits. However, beyond a certain point, movement can cause more harm than good. You can reach this point by either one of these two methods:
- Too much activity and not enough recovery
Overtraining syndrome (OTS), a tipping point, can lead to injury and a decline in fitness. OTS can affect males and females equally. Recognizing the signs early and addressing them can help prevent negative fitness and health consequences. These are the nine signs that you should be aware of when you’re overtraining.
9 Signs of Overtraining
1. Performance decreases
Overtraining can be identified by a decrease in performance, regardless of the increase in training volume or intensity. Overtraining can lead to decreased agility, strength, endurance, and slower reaction times.
2. Increased perception of effort during exercise.
Overtraining can not only reduce performance but can make seemingly easy workouts seem difficult. This is evident when your heart rate rises during exercise or throughout the day. OTS can cause your heart rate to take longer to return to normal after a workout.
3. Excessive fatigue.
Sometimes, fatigue and “heavy legs” may occur for a few days. However, fatigue can build up in a body that has never had the chance to recover fully from previous workouts. Chronic, negative energy expenditure can lead to “low energy availability,” where the body constantly draws from its energy reserves (carbs and protein and fat) to maintain a constant energy level. This could be due to too much training or too little fueling.
4. Agitation and moodiness.
Stress hormones such as cortisol or epinephrine are significantly affected by overtraining. A hormonal imbalance can lead to mood swings, unusual irritability, and an inability to focus.
5. Insomnia and restlessness.
The body needs to sleep to heal and rest. Overproduction of stress hormones can make it difficult to relax or wind down, making sleep less effective. This is what leads to chronic fatigue and moodiness.
6. Loss of appetite.
Hormone imbalances can also impact hunger and satiety. Although training will increase appetite, physiological exhaustion from OTS can cause appetite suppression.
7. Chronic or nagging injuries.
Chronic aches and pains in the joints and muscles can be caused by overuse. A serious injury does not subside within two weeks. Overtraining can tax all the body’s systems, making it harder to fight infections. Frequent illnesses and upper-respiratory-tract infections (URTIs) are also signs. Low bone mineral density or low testosterone may also be signs of medical complications.
8. Metabolic imbalances.
Low energy availability over long periods can lead to nutrient deficiencies such as iron deficiency, hurting both performance and health. Other medical complications include the cardiovascular, digestive, nervous, and reproductive systems (e.g. menstrual disturbances in women).
9. Psychological stress and depression
Some people are drawn to the intensity of hard training and competing in gruelling events. This is a sign that you may not be able to race or train properly, as well as an imbalance in hormones and a lack of quality sleep can have a significant impact on your mental health.
These are signs of overtraining. Seek the advice of a doctor or another health professional if you notice them. Rhabdomyolysis can be a normal part of some workouts. However, it is important to remember that the signs of overtraining, such as a shutting down of the kidneys, are not signs of successful activity.
It is better to do a program of training that includes both active and passive recovery. It can be frustrating to rest, but a few days on the foam roller is better than a few days in the hospital. Today’s rally allows for more production tomorrow and likely fewer missed training sessions over the next few months.