Overtraining - Signs and Solutions For Exercising Too Much
people train to the point where they are actually getting weaker.
How can this be true? The answer is simple; overtraining.
The Dictionary states:
Overtraining is a common problem in weight training, but it can
also be experienced by runners and other athletes. It occurs when
the volume and intensity of the exercise exceeds an individual's
recovery capacity. They cease making progress, and can even begin
to lose strength and fitness.
Since New Years, Jennifer has found her fitness grove. She said
her good-byes to her late night TV programs and processed food munching,
and hello to a new life. In fact Jennifer has done a complete lifestyle
change choosing foods that are in their natural state or in the
least amount of packaging possible, in other words, unprocessed.
Standing 5'5" and weighing155 lbs Jennifer has already lost
10lbs. Her mind is focused on reaching her goal weight of 125lb.
To help her reach her goal, Jennifer is training two days on and
one day off, and is in and out of the gym in about an hour. This
training split is allowing plenty of time for her body to rest.
Jennifer is feeling great!
Fast forward six months; Jennifer is not feeling so hot. We can
pat her on the back for attaining her goal weight of 125lbs, but
can she? This past month people have complimented on how fit she
is looking but commented that she also appeared tired. "Are
you getting enough sleep? You haven't been yourself lately."
Her friends are concerned and they have every right to be.
Jennifer's training program has increased to six days week, with
Sundays as her jogging only days. Each morning she sets her alarm
an hour early to make time for her 60 minute run before work. Once
her work days is done she returns to the gym for 60 min of weights
and another 60 min of cardio.
Though she is tired and has little interest in spending time with
friends, she is making time for her fitness. What fitness means
to Jennifer today is much different then three months ago.
Jennifer is overtraining. Along with persistent fatigue and a loss
of interest in her friends, she may be also experiencing these symptoms
- Persistent muscle soreness
- Elevated resting heart rate
- Increased susceptibility to infections
- Increased incidence of injuries
- Loss of motivation
- Decreased appetite
- Weight loss
Experiencing a loss of interest in what you once felt passion for
is never fun. What causes over training?
To see improvement in ones strength and fitness they must rest.
The rest period following hard training is a magical process which
takes at least 36 hours to complete. By skimping on rest, complete
regeneration cannot occur. If the amount of training continues to
exceed the rest period, the individual's performance will plateau
and decline. If Jennifer continues to neglect the rest time her
body needs she will in deed get weaker and my experience injuries.
Other physical and psychological stressors can compound the rate
at which a person may experience overtraining.
- Jet Leg
- Ongoing Illness
- Poor Nutrition
Bodybuilders and other dieters who exercise intensely while limiting
their food intake often find themselves overtraining.
Though you may be focused and feeling that you need to maintain
the degree at which you are training, depending on your circumstance
I urge you to consider applying one or more of these solutions.
Your gains will flourish, and your family and friends will be relieved
1. Taking a break from training to allow time for recovery.
In knowing that you may be doing more harm then good at the gym,
set aside today and tomorrow a break. Some people allow one week
away from fitness to revive their bodies and mind, and then when
they return to training, they have more focus and are enjoying
2. Reducing the volume and/or the intensity of the training.
If you always do five sets for each exercise, why not do just
two or three, and lower the weight and focused solely on form.
Strengthen your mind and muscle connection by tuning into the
exercise at hand.
3. Deep-tissue or sports massage of the affected muscles.
A skillfully applied massage, is the most effective therapy for
releasing muscle tension and restoring balance to the musculo-skeletal
system. Received regularly massages may help athletes prevent
injuries, which might otherwise be caused by overuse. A constant
build-up of tension in the muscles from regular activity may lead
to stresses on joints, ligaments, tendons, as well as the muscles
4. Self-massage of the affected muscles. Self-massage,
with either with your hands or a system such as the Yamunatm Body
Rolling (BR) system featuring a specially designed 7" ball
will help with pain relief, and can be targeted to hamstrings,
calves, knees, quads, shoulder and back; any muscle or joint.
People who are stiff and inflexible, and have, or are prone to
injury will benefit from BR as it elongates and massages muscles
and opens and flexes joints.
5. Temperature contrast therapy. (Ice baths, hot &
cold showers etc). This uses the body's reaction to hot and cold
stimuli. The nerves carry impulses felt at the skin deeper into
the body, where they can stimulate the immune system, improve
circulation and digestion, influence the production of stress
hormones, encourage blood flow, and lessening pain sensitivity.
6. Ensuring calorie intake matches (or possibly exceeds) expenditure.
When over training, the body may be depleted in various nutrients.
To assist in the process of recovery, it's important to ensure
that a diet high in carbohydrates, lean proteins and healthy fats
such as omega 3 oils is met. Carbohydrates will provide the brain
with fuel, the oils help relieve depression and proteins will
rebuild over trained muscles.
7. Addressing vitamin deficiencies with nutritional supplements.
It is essential to get vitamins from food however when overtraining
is a concern, supplementation is beneficial. Supplements should
be taken in addition to meals and with meals for their essential
and proper absorption.
Common vitamin deficiencies include: Vitamin A (Beta-Carotene),
Vitamin B Complex, Vitamin B12, Vitamin C, Vitamin D, Vitamin
E, Vitamin K, and Folic Acid.
Common Mineral Deficiencies include: Calcium*, Chromium (GTF),
Copper, Iodine, Iron, Magnesium*, Phosphorus*, Potassium*, Sodium*,
Sulfur, and Zinc. * One of the essentials in maintaining electrolyte
8. Splitting the training program so that different sets of
muscles are worked on different days. Once you have rested
enough for your body to recover from overtraining, be smart and
plan your training split ahead of time. This will help to prevent
over training from occurring again. Allow at least 4 days between
training a certain body part again, and always have at least one
day of rest from training each week.
Training towards a goal can be very rewarding, and when seeing
the results form, it's hard to believe that one may ever go back
to their old habits. Allow yourself to take a break from time to
time and listen to your body. It's when we rest that the body has
time to recover, rebuild and come back stronger then before!