If you consistently perform any type of sport or physical activity, then you should be aware of overtraining. Overtraining (OT for short) is a a syndrome which occurs as a result of training to frequently without resting enough. The thing which makes this syndrome so bad is that it creeps up on you over a period of time. It’s not like a sprain or break which just happens instantly. You actually have to wear your body out until it can no longer recover itself adequately. Having said that, overtraining is most commonly a worry of athletes who do a lot of frequent, high intensity training. Nevertheless, if you perform any kind of frequent training, then you are a potential victim of overtraining, so you should make yourself aware of it anyway. I’m often asked what’s the best way to treat OT. My answer is simple- the best way to treat OT is to avoid it! Below are some common symptoms of overtraining:
- Lethargy
- Unexplained decreases in performance
- A loss of motivation to perform physical activities
- Feelings of depression and low self worth
- Increased occurrences of injuries
- Increased resting heart rate
- Increased occurrences of common sicknesses such as colds, due to weakened immune system
- Difficulty sleeping
- Headaches
- Loss of appetite
- Difficulty concentrating
Those are the most common warning signs to look for, but there are other ones which may occur. If you’re experiencing several or more of those symptoms, then you may want to take some time off, or reduce your trainning intensity until the symptoms go away. Trust me, you really don’t want to battle with overtraining, so it’s best to rest and have to make up some lost ground, than it is to keep going, then overtrain and have to start from there! Also, be sure to keep your training sessions varied. By varying the way in which you workout, you allow certain muscles to take breaks, and that will keep you from overtraining as well. If you feel that you’ve already overlooked the symptoms and you’ve already over trained, then the only thing which you can do is take a break from training. Depending on the severity of the syndrome, this break should be anyhwere from a few days to a several weeks. I’ve overtrained before, and it took about a week of doing nothing for my symptoms to go away. It will vary from person to person, so as with everything else, use your head. Also, you may speed your recovery by performing very light exercise every few days while on your break. If you still feel down after taking a few weeks off, then you should consult your physician because you may have a more serious, underlying condition. All in all, if you pay attention to your body, then you can avoid OT syndrome with relative ease. In most cases, if your training program is properly designed, then you’ll naturally incorporate enough rest into it. That way, you won’t have to worry about tearing your body down beyond the point which it can recover. Remember, it’s a tortoise’s race, so there’s no rush. Be good to your body and it will be good to you! Good luck!
