December 22, 2009
Overtraining is defined as constant intense training that does not provide adequate time for recovery.
How do I know if I’m overtraining?
Physical signs of overtraining include-
- Decreased performance
- Loss of coordination
- Prolonged recovery
- Elevated morning heart rate
- Elevated resting blood pressure
- Loss of appetite
- Muscle soreness/tenderness
- Gastrointestinal disturbances
- Decreased ability to ward off infection
- Increased incidence of musculoskeletal injuries
- Disturbed sleep patterns
In addition to the physical symptoms mentioned above, overtraining can also have an effect on mood and stress levels. Too much exercise can lead to reduced enthusiasm and desired for training, leaving the exerciser irritable and depressed, especially as the quality of his or her workouts decline.
It is important to recognize the psychological and emotional signs of overtraining, which include-
- Difficulty concentrating
- Emotional sensitivity
- Reduced self-esteem
What causes overtraining?
For some people, overtraining occurs as a result of an upcoming competition. Increased training prior to an event is understandable, but if it’s interfering with your health and well-being you have to question its worth. The solution may be as easy as reducing the rate at which you increase your training intensity. The body needs sufficient time to adjust to your increased demands. Triathletes don’t start out running 10 miles, cycling 100 miles and swimming 1000 meters all at once. They gradually increase their training to allow their bodies to adapt.
For others, the basis for overtraining may have more to do with emotional or psychological reasons than physical ones. Much like eating disorders, exercise addiction is now recognized as a legitimate problem. Exercising beyond the point of exhaustion, while injured, or to the exclusion of other aspects of one’s life are some of the signs of exercise addiction. It’s a difficult problem to recognize, particularly in a culture where discipline and control are lauded.
Individuals who exercise excessively are risking more than poor performance, they’re risking their health. Overuse syndrome, which may lead to more serious injuries, is common and the emotional cost of isolating oneself to exercise can be devastating. If you recognize these symptoms in yourself or in a friend, it is essential that you seek professional help.
Click here for tips on how to avoid overtraining.
Jessica Matthews Contributor
Jessica Matthews, MS, E-RYT, is a well-known blogger and assistant professor of exercise science at Miramar College. In addition to holding ACE Personal Trainer, Group Fitness Instructor and Health Coach certifications, she is an experienced registered yoga teacher through Yoga Alliance. Jessica has cited as an expert by CNN, Shape, Self and Oxygen.More Blogs by Jessica Matthews