Overtraining Syndrome

What is it?

Simply put, too much physical training and not enough quality rest and recovery leads to compounding stress on your body. Further stressors caused by worry, fear, conflicts, etc. all add up and eventually you reach a point where your body can no longer repair itself adequately.  The body becomes fitter through recovery, not through training!

While overtraining syndrome is not a disease in the truest sense, it can be a serious condition in that it may affect your entire physiology. By definition, a “syndrome” is a grouping of symptoms that characterize a certain disease or condition.

A key feature of overtraining syndrome is the inability to sustain intense exercise and recover for the next session. This leads to the many different symptoms of overtraining syndrome.

Symptoms of Overtraining Syndrome

Training Symptoms:

            Easy workouts are more challenging

            Early fatigue during workouts

            Higher heart rate with less effort

            Decreased strength

            Decreased coordination

            Decreased performance on speed, strength
                or endurance testing

Physical Symptoms

            Persistent fatigue

            Ongoing muscle soreness, aches and pains

            Loss of appetite

            Overuse injuries

            Frequent colds and other infections
 

Non-Physical Symptoms

            Difficulty sleeping

            Feelings of irritation or anger

            Feelings of depression

            Lack of motivation

            Fear of competition

            Difficulty concentrating

            Increased sensitivity to emotional stress

Treatment

• Initially, a period of rest is needed. The amount of rest taken should be related to how long symptoms have been present.
  
  
• Some light cross training is acceptable; yoga is a great way to stay flexible while giving your body a rest.
   
• Adjusting the diet and massage are helpful.
   
• Testing hormone levels and addressing imbalances is key; Saliva Testing is a convenient way to assess hormone balance at home. Hormones such as DHEA, Testosterone and Cortisol become unbalanced in Overtraining Syndrome.
   
• Adrenal fatigue is a component of overtraining. You can support your adrenals by taking Take care of it with Rhodiola, Adrenal B Complex and DHEA.
   
• L-Carnitine, CoEnzyme Q10 and Corvalen help the mitochondria (the powerhouse of the cells) create more ATP, or energy.

Prevention

• You can prevent overtraining by giving yourself enough rest and recovery time.
  
  
• A hard week of training should be followed by a few days of light training with a day off completely. 
   
• Heavy weeks and months of training should include time for recovery so that you are well rested before important races 
   
• A training log is a good way to track progress and to watch for symptoms of overtraining.

Not everyone has the same symptoms with overtraining. It can be difficult to diagnose and treat. Also, many symptoms of overtraining may be caused by other conditions. If you are in doubt, get evaluated by a physician who is knowledgeable in the area. Giving your body and mind the proper support and enough time are keys to success in overcoming many health conditions.