In our pursuit of peak physical performance and optimal health, the mantra “more is better” often takes centre stage. This mindset, while motivating, can sometimes push us beyond our limits, leading to a state known as overtraining. Overtraining isn’t just the realm of elite athletes; it can affect anyone engaged in intense exercise, whether it’s cardio, weight training, or sports. Therefore, this article delves into the signs of overtraining, strategies for managing and treating it, and steps to prevent it from happening in the future.
Understanding Overtraining
Overtraining occurs when the intensity and volume of exercise exceed the body’s ability to recover. This imbalance between stress and recovery leads to a cascade of physical, emotional, and performance-related issues. While exercise is beneficial for health, overdoing it without adequate rest can cause more harm than good.1
Symptoms of Overtraining
Recognising the symptoms of overtraining is crucial to address the issue promptly. Here are some common signs:2
Persistent Fatigue: Feeling unusually tired, even after a good night’s sleep.
Decreased Performance: A noticeable drop in performance despite continued training.
Prolonged Muscle Soreness: Muscles that remain sore for longer than usual.
Mood Disturbances: Increased irritability, depression, or anxiety.
Sleep Issues: Difficulty falling asleep or staying asleep.
Frequent Illness: Increased susceptibility to colds and infections.
Loss of Appetite: Decreased desire to eat, leading to potential nutritional deficiencies.
Elevated Heart Rate: An unusually high resting heart rate or a slower recovery post-exercise.
Managing and Treating Overtraining
If you suspect you’re overtraining, taking immediate steps to manage and treat it is essential for recovery and future performance.
1. Rest and Recovery
The most effective treatment for overtraining is rest. Depending on the severity, this could mean taking a few days off or reducing the intensity and volume of your workouts for several weeks. Listen to your body and allow it the time it needs to recover.3
2. Nutrition
Ensure your diet is rich in essential nutrients to support recovery.4 Focus on:
Protein: Aim for 1.2 to 2.0 grams per kilogram of body weight per day to support muscle repair and growth.
Carbohydrates: Consume 3 to 10 grams per kilogram of body weight per day to replenish glycogen stores.
Healthy Fats: Make sure fats comprise about 20-35% of your total daily calorie intake to support overall health and hormone balance.
Vitamins and Minerals: Particularly those that support immune function, such as vitamins C and D, zinc, and magnesium.
3. Hydration
Staying hydrated is crucial for recovery. The amount of fluid needed can vary based on body weight, climate, and activity level, but here are some general guidelines:
Water: Aim for about 30 to 35 milliliters of water per kilogram of body weight per day. For example, a 70 kg (154 lbs) person should drink approximately 2.1 to 2.45 liters (about 70 to 83 ounces) of water daily. Increase intake based on exercise intensity and environmental conditions.5
Electrolyte Drinks: Use electrolyte drinks during and after intense workouts, especially if you sweat heavily. Aim to consume about 500-700 ml (17-24 ounces) of an electrolyte drink per hour of intense exercise.6
4. Sleep
Prioritise quality sleep. Aim for 7-9 hours per night and establish a consistent sleep routine. Consider relaxation techniques, such as meditation or deep-breathing exercises, to improve sleep quality.7
For more in-depth information on how to improve your sleep quality, you can refer to my previous article: How to End Sleepless Nights: Rebuilding Your Sleep Routine.
By incorporating these sleep habits into your daily routine, you can enhance your recovery process and better manage the symptoms of overtraining.
5. Cross-Training
If you experience significant fatigue, consider skipping your specific training session for the day and opting for a low-impact cross-training activity such as swimming, cycling, or yoga. This helps maintain fitness without adding undue stress to your body.8
6. Professional Guidance
Consider consulting with a healthcare provider, such as a sports physician or a physical therapist. They can provide personalised advice and help rule out any underlying conditions. Additionally, speaking to a psychologist may be beneficial for addressing the mental challenges that often accompany overtraining, such as depression, anxiety, and burnout. Professional guidance ensures a holistic approach to recovery, addressing both physical and psychological aspects of overtraining.
Preventing Overtraining
Prevention is always better than cure. Here are some strategies to help you avoid overtraining in the future:
1. Structured Training Plan
Develop a balanced training plan that includes a mix of intensity levels, rest days, and variation. Periodisation—planning training in cycles of increasing and decreasing intensity—can help manage stress and recovery effectively.9
2. Listen to Your Body
Pay attention to your body’s signals. Fatigue, persistent soreness, and mood changes are all indicators that you might need more rest. Moreover, a simple way to determine if you are too fatigued to train is to assess your resting heart rate each morning. If it is elevated by more than 5-10 beats per minute above your normal rate, consider taking a rest day or reducing your training intensity.10
3. Vary Your Routine
Incorporate different types of exercises periodically to prevent plateaus and decrease the likelihood of repetitive strain on the same muscles and joints. In addition, this also helps minimise tedium, therefore maintaining one’s interest and motivation to continue to challenge themselves. For strength training, consider switching up your routine every 8 weeks via changing exercises that work the same movement pattern (e.g., barbell back-squat to hack squat), altering the number of sets and reps, or trying new workout formats.11
4. Prioritise Consistency Over Volume
For long-term results, prioritise consistency in your training over sheer training volume. Consistent, moderate training sessions are more sustainable and effective than sporadic bouts of intense exercise. For example, an intermediate lifter is more likely to continue following a two or three day training split (especially if he/she is participating in a sport and/or has various life responsibilities) compared to a five or six day split since it is inherently more flexible and less systemically demanding. As a result, this approach helps maintain steady progress while reducing the risk of overtraining and injury.
Conclusion
Overtraining is a common but often overlooked issue in the fitness and sports world. Recognising the signs and taking proactive steps to manage and prevent it is crucial for long-term health and performance. By balancing exercise with adequate rest, proper nutrition, and listening to your body, you can achieve your fitness goals without compromising your well-being. Remember, sometimes less is more when it comes to effective training.
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Johnson, M.B., and Thiese, S.M. “A Review of Overtraining Syndrome—Recognizing the Signs and Symptoms.” Journal of Athletic Training, vol. 27, no. 4, 1992, pp. 352–354, www.ncbi.nlm.nih.gov/pmc/articles/PMC1317287/. Accessed 5 Oct. 2020.
Eccles, D.W., et al. ““The Forgotten Session”: Advancing Research and Practice Concerning the Psychology of Rest in Athletes.” Journal of Applied Sport Psychology, vol. 34, no. 1, 27 Apr. 2020, pp. 1–22, https://doi.org/10.1080/10413200.2020.1756526.
American College of Sports Medicine. “Nutrition and Athletic Performance.” Medicine & Science in Sports & Exercise, vol. 48, no. 3, Mar. 2016, pp. 543–568, journals.lww.com/acsm-msse/fulltext/2016/03000/nutrition_and_athletic_performance.25.aspx, https://doi.org/10.1249/mss.0000000000000852.
Mallett, L.J., et al. “Total Water Intake by Kilogram of Body Weight: Analysis of the Australian 2011 to 2013 National Nutrition and Physical Activity Survey.” Nutrition & Dietetics, vol. 78, no. 5, 29 July 2021, https://doi.org/10.1111/1747-0080.12697. Accessed 8 Oct. 2021.
Brouns, F., and E. Kovacs. “Functional Drinks for Athletes.” Trends in Food Science & Technology, vol. 8, no. 12, Dec. 1997, pp. 414–421, https://doi.org/10.1016/s0924-2244(97)01098-4. Accessed 27 Nov. 2019.
Sun, J., et al. “Self-Relaxation Training Can Improve Sleep Quality and Cognitive Functions in the Older: A One-Year Randomised Controlled Trial.” Journal of Clinical Nursing, vol. 22, no. 9-10, 10 Apr. 2013, pp. 1270–1280, https://doi.org/10.1111/jocn.12096.
Tanaka, H. “Effects of Cross-Training.” Sports Medicine, vol. 18, no. 5, Nov. 1994, pp. 330–339, https://doi.org/10.2165/00007256-199418050-00005.
Heard, C., et al. “Effects of Linear Periodization Training on Performance Gains and Injury Prevention in a Garrisoned Military Unit.” Journal of Military and Veterans’ Health, vol. 28, no. 3, 1 July 2020, pp. 23–34, www.ncbi.nlm.nih.gov/pmc/articles/PMC7590922/.
Dejan, S., et al. “Heart Rate Modulations in Overtraining Syndrome.” Serbian Journal of Experimental and Clinical Research, vol. 14, no. 3, 2013, pp. 125–133, https://doi.org/10.5937/sjecr14-4388. Accessed 8 Apr. 2023.
Kraemer, W.J. and Ratamess, N.A., 2004. Fundamentals of resistance training: progression and exercise prescription. Medicine & science in sports & exercise, 36(4), pp.674-688.