Exercise has countless benefits that can contribute to a healthier lifestyle. However, even the good things can be harmful if overused. Overtraining syndrome can be described as physical and mental strain from relentless exercise without adequate rest. Overtraining can lead to a series of issues, like a decline in performance and an increased chance of sustaining an injury.
Before beginning any new exercise or stretching routine, you should consult with a qualified healthcare professional.
Learn more about overtraining, how to spot the signs and symptoms of overtraining, and taking a more balanced approach to exercise.
Overtraining can occur when we subject our bodies to excessive exercise without adequate rest or recovery. This can look like an overload of intensity when training or going too long without proper rest. Without proper recovery, one can be subjected to serious physical and mental consequences.
When it comes to overtraining, there are some key signs to look out for. One sign can be a decrease in performance. Over time, overtraining can plateau your progress, despite being able to achieve consistent improvement in results previously.
Another sign can look like prolonged muscle soreness and fatigue.
Where soreness after a workout is typical, overtraining can create a soreness that may not go away by resting. Fatigue can not only impact the quality of your workouts but can also translate into your overall quality of life. Your chances of injury may increase as well because of the excessive exertion on your body’s limitations and lack of adequate rest, making you more prone to strains and other forms of injuries. If you notice any of these signs and symptoms, we encourage you to adjust your training to the needs of your body to avoid potential further injury. If you are experiencing symptoms of overtraining, we recommend that you consult with a healthcare professional or physician about the best steps to take moving forward.
Outside of the physical symptoms, overtraining can have a negative effect on your mental health. Some symptoms such as lack of motivation and persistent fatigue are common when one is overtraining. Over time, the thought of exercising can transition from typical excitement to a sense of feeling overwhelmed.
Mood disturbances are also common to experience when overtraining. This can look like mood swings, irritability, low self-esteem, and agitation. Another psychological sign of overtraining can look like cravings or a loss of appetite, which can also play a role in the decline of your health over time. In addition, overtraining can have other impacts, such as indecision, difficulty concentrating, or a lack of motivation to perform other tasks throughout the day.
One way to spot overtraining is by monitoring how much you are training on a consistent basis. Paying attention to aspects like intensity, volume, frequency, and recovery allows you to notice your progress and spot any potential signs of overtraining from both a mental and physical standpoint.
You can also use technology like apps and smart watches to quantify your training results and see where adjustments can be made. If you would rather rely less on technology, you can always track your progress and workouts with a handwritten journal. Make sure to track your workouts while you’re performing them, as you don’t want to forget exercises, sets, repetitions, or durations which may occur if you wait until you’re home after a workout or later in the day. Another helpful thing to add to your journal is how you felt performing certain exercises and your overall mood before, during, and after exercise.
Taking a proactive approach with your training can help you be attentive to your body’s needs and prevent overtraining as you work to ensure a balance between training and recovery as needed.
Now that you have a better understanding of overtraining and how it shows up through your physical and mental well-being, we can talk more about how to prevent overtraining from happening.
The first tip we recommend is to prioritize recovery when training, which can be as simple as getting enough sleep, eating a balanced diet, and prioritizing rest days in the same way that you would prioritize the days you’ve set aside to exercise. Recommended rest for strength training above 70% of a 1 Rep Max is 2 to 3 days.
Overtraining injuries can be prevented by incorporating low and high impact workouts into your routine, which can also keep things fresh and avoid a sense of monotony. When overtraining, we encourage you to increase your intensity gradually and take breaks as your body signals for them. Focus on maintaining a balance when training and managing other aspects of life like work and social activities. Ultimately, being proactive with your training and implementing rest and recovery can help to avoid overtraining and achieve your fitness goals in a safe manner.
In addition, you should progress training at a controlled rate. For strength training that is typically recommended as 2-5% in the upper body and 5-10% in the lower body per ACSM guidelines. If you are fighting an injury, a physical therapist can help you make the decision.
For cardiovascular conditioning, you should follow the 10% rule.
Have you experienced any of the symptoms of overtraining or have overtraining injuries? If so, Results Physiotherapy is here to help you. We have a team of physical therapists who are dedicated to helping and guiding you as you accomplish your fitness goals and prioritize your overall well-being. Whether you are a decorated athlete, in the beginning stages of your fitness journey, or looking to recover from a recent injury to increase your physical activity, we have the tools and resources needed to implement a personalized plan that can not only help you spot and prevent overtraining but also optimize your performance and help you reach your unique goals.
Are you ready to take that first step? Schedule an appointment with us today, and allow us to support you on your wellness journey. Don’t wait – prioritize your health and wellness with us today at a PT clinic near you.
