OVERTRAINING SYNDROME

Most people fail to recognize that rest is what makes a person stronger. It occurs “in response to maximal loading of the cardiovascular and muscular systems and is accomplished by improving efficiency of the heart, increasing capillaries in the muscles, and increasing glycogen stores and mitochondrial enzyme systems within the muscle cells.” It is during this rest period that the systems increase their performance because they are attempting to compensate from the stresses put on them from the previous workout. This results in a higher level of performance for the next workout. However, without adequate rest, these systems do not have the ability to regenerate resulting in a plateau.

Overtraining occurs when an individual trains beyond his/her body’s ability to recover. Athletes tend to train longer and harder in order to gain strength and stamina. But, without adequate rest and recovery, training can go for not and a decrease in performance can be observed. There has to be an adequate balance between training and recovery. Too much training and/or too little recovery can result in symptoms of overtraining syndrome. The longer a person trains, the more cortisol is released after the workout. With excessive cortisol being released, protein is being destroyed in the body. This protein is converted into amino acids, which is then converted into glucose. If this process is continued over a period of time, overtraining can develop. Protein is not available for muscles to repair themselves.

Signs & Symptoms
Some of the common signs and symptoms include:
- lethargic, lack of energy, fatigue (most common sign)
- generalized aches and pains
- decrease in performance/intensity
- insomnia
- headaches
- increased resting heart rate and/or blood pressure
- increased colds/illnesses
- decreased sex drive
- decreased or absent menses
- irritability
- depression
- loss of enthusiasm for sport
- decreased appetite
- more susceptible to injury
- compulsive need to exercise

Overtraining should be suspected if any of the above signs and symptoms are prolonged or performance has plateaued or decreased.

Ways To Lessen The Chance Of Overtraining Syndrome
- prevention is the key
- warm up before working out
- consume food and fluids post workout
- stretch
- have recovery days
- sleep

Treating Overtraining Syndrome
As hard as it might be to do, reducing or stopping exercise for a number of days is essential. This rest period will vary from person to person. Some research has found that low levels of exercise can help speed recovery. It is a good idea not to work the same muscle groups 2 days in a row. Drink plenty of fluids. Proper nutrition (eating balanced meals) is important in order to provide protein to repair damaged muscle fibers and carbohydrates to replenish glycogen stores. Massages can help loosen and stimulate blood flow to overtrained muscles.

How To Determine Overtraining
Documenting resting heart rate over a period of time is a simple and quick thing to do. The best time to do so is in morning. The following are steps that can be followed:

- lay down and rest comfortably for 10 minutes the same time each day
- at the end of the 10 minutes, record your pulse
- stand up
- after 15 seconds, record pulse again
- after 90 seconds, record pulse again
- after 120 seconds, record pulse a final time

If the heart rate is increased by 10 beats per minute after the 120 seconds, then you are on your way to overtraining or you have not fully recovered from the previous workout. It is important to listen to your body and rest when you feel tired.

The recovery process can take weeks to happen. Proper nutrition and a reduction in stress is of utmost importance.

In order to avoid overtraining certain simple steps should be followed:
1) stay in shape
2) stretch and warm up before working out
3) have 2 or 3 breaks during your workout week
4) listen to your body

I have experienced some of the symptoms of overtraining. And being the stubborn person that I am and not educated in the realm of overtraining, I ignored them. Now I am battling a number of reccurent injuries (plantar fasciitis, low back pain, and now right deltoid discomfort). Hopefully by decreasing the intensity of my workouts, I will get back on track. So, if any overtraining signs and symptoms develop, back off on the intensity of your training or rest.