Contrary to popular belief, you don’t need to be a skilled athlete to expertise overtraining syndrome. Vigorous daily workouts, insufficient restoration time between coaching sessions, repetitive exercises, and sudden will increase within the length, duration, and depth of your exercises can all result in overtraining syndrome. Left untreated for a lengthy interval of time, overtraining syndrome can trigger your physique to become fatigued and injured, leaving you sidelined for months.
If you want to know how to prevent and recover from overtraining syndrome, this post has tons of useful information!
What Is Overtraining Syndrome?
Overtraining syndrome is a situation that outcomes from working out to a lot and/or too hard with out giving your physique the chance to relaxation and recover. While we have a tendency to think extra is higher when it involves fitness, pushing too hard for too lengthy can result in bodily and psychological symptoms, and can actually decrease efficiency over time. Failing to hydrate and nourish your physique correctly locations additional stress in your body, complicating issues further. Overtraining can result in fatigue and burnout, and it can occur with any type of sport or train program, and at any age.
15 Signs and Symptoms of Overtraining Syndrome
- Changes in temper – feeling anxious, depressed, irritable, etc.
- Decreased appetite
- Weight loss
- Fatigue and lack of energy
- Muscle and joint aches and pains
- Excessive sweating and/or overheating
- Decreased curiosity in sports/exercise
- Decreased efficiency in sports/exercise
- Increased injuries
- Difficulty sleeping
- Changes in coronary heart rate/rhythm
- Decreased immunity – getting sick extra frequently
- Difficulty concentrating
- Changes in menstruation – irregular periods or cessation of periods
- Decreased libido
It’s important to discover that many of these signs could point out a different underlying medical condition, so be certain to speak with your doctor.
4 Tips to Prevent Overtraining Syndrome
1. DO A FULL BODY SCAN
Before you start a workout, consider these things:
- Did you sleep well final night?
- Is your resting coronary heart rate normal?
- Do you really feel enthusiastic about the workout, or are you dreading it?
- Are your muscles and joints hurting?
- Are you injured?
- Are you sick?
- Are you hydrated?
If you answered ‘yes’ to a selection of of these questions, consider taking a relaxation day, or scale again on the size and depth of your exercise.
2. MONITOR YOUR HEART RATE
If you want to keep away from overtraining syndrome, get into the behavior of monitoring your resting and restoration coronary heart rate.
- Resting coronary heart rate. The extra conditioned you are, the decrease your resting coronary heart rate will be, so if you discover your resting coronary heart rate going up, that’s a good indication that you’re overdoing it.
- Recovery coronary heart rate. Your restoration coronary heart rate, or your coronary heart rate instantly after exercising, can additionally assist you decide if you’re overtraining. The extra match you are, the faster your coronary heart rate will return to regular after exercising. If it begins to take you longer to recover after your workouts, this might be an indication you want to take a break.
3. PAY ATTENTION TO YOUR MOOD
As talked about earlier, temper disturbances are a symptom of overtraining syndrome. If you are feeling extra anxious, depressed, and/or irritable than usual, you might be pushing too hard.
4. KEEP A FITNESS JOURNAL
Another nice way to prevent overtraining syndrome is to regularly measure your efficiency and search for indicators your physique wants rest. The type of journal you retain relies upon on the sport/activity you are engaging in. For example, if you’re a runner, you can record your mileage and pace, and if you lift weights, you can record the total weight you are lifting in addition to the selection of reps you’re able to full for every set. Include your perceived exertion in your journal in addition to this may be useful in figuring out in case your exercises are beginning to really feel harder.
6 Tips to Help Recover from Overtraining Syndrome
Sleep deprivation, sleep disturbances, and sleeping on the incorrect time (i.e. all through the day versus at night) can all have negative impacts in your well being and wellbeing. Quality sleep is an important a half of your overall health, each bodily and mentally, and ongoing sleep deprivation can result in points such as coronary heart disease, kidney disease, excessive blood sugar, anxiety, diabetes, stroke, weight gain, and elevated physique fat. Whether you’ve endured a very taxing workout, or suspect you have full-blown overtraining syndrome, make sure you are prioritizing sleep so your physique has an alternative to restore itself.
2. REST AND RECOVER
If you’re looking for tricks to assist you recover from overtraining syndrome, permitting your physique time to relaxation may appear obvious, but this appears to be one of many issues people struggle with the most! The interval of time your physique must recover relies upon on so many factors, so be certain to listen to your body, and don’t return to your regular routine till your physique is truly ready. Keep in thoughts that, unless you are sick or injured, you can nonetheless take part in active restoration exercises like yoga, walking, swimming, etc. Once you are prepared to return to your train regime, make sure you are scheduling at least one full relaxation day per week to keep away from falling sufferer to overtraining syndrome again!
We all know H2O does the physique good. From keeping us hydrated so we really feel energized, to flushing out toxins and improving our complexion, to boosting our immune systems, water is the place it’s at. This is very true for these that train on the regular. Improper hydration can negatively impact your performance, leading to injury. Make sure you’re drinking sufficient water all through the day, and increase your consumption all through and after exercise.
4. BALANCE YOUR MACROS
Over-exercising often goes hand-in-hand with under-fuelling our bodies. When we got down to lose weight, we have a tendency to get caught up within the concept that consuming much less and exercising extra is the way to go, and whereas this may produce nice outcomes within the short-term, it can backfire on us. If you want to keep away from overtraining syndrome, make sure you are consuming the proper balance of macronutrients for your exercise level.
Macronutrients are a type of calorie that present energy, and make up three main components of food:
- Carbs to fuel energy
- Fat to maintain you full
- Protein to construct and restore muscle
The proper balance of macronutrients ensures excessive quality results, whether or not you’re attempting to lose or maintain weight, or construct muscle, and the quantity of macros you ought to be consuming varies from person to person. Your ideal quantity is called your ‘macronutrient ratio’ and takes into account your height and weight, exercise level, age, and weight reduction goals. You can use a macro diet calculator or meal planning app to assist you discover your macro ratio, or meet with a registered dietician to assist you decide the best breakdown.
In addition to scheduling common relaxation days so your physique can recover, make sure you’re cross-training as well. Engaging in the identical actions every time you train locations undue stress on particular muscle groups, however including selection will give you a well-rounded workout. Cross-training can assist enhance your overall strength, endurance, speed, etc., and helps prevent injury, making it a nice way to fight overtraining syndrome.
6. RELIEVE STRESS
Whether you are experiencing bodily or psychological stress – or each – discovering methods to relax can be very beneficial in treating and stopping overtraining syndrome. Deep breathing, meditation, massage, stretching, and yoga are all nice relaxation techniques to try. Once you discover one thing that works for you, make certain to schedule it into your daily routine to assist ward off stress and tension!
While there is nothing wrong with making train a half of your daily routine, watch out to not overdo it. Pay consideration to your physique and be mindful of the indicators of overtraining to assist keep away from fatigue and injury. And in case your physique is already exhibiting signs of overtraining, scale back. Allow time for relaxation and recovery, make sure you’re hydrating and nourishing your body, cross-train, and keep stress to a minimum.
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