Overtraining syndrome is an unpleasant condition that may affect any athlete. It occurs when you work out too much without giving yourself enough time to recover. At first you are full of energy to smash your own fitness records and everything goes right, but then, all of a sudden, you might feel depressed, exhausted, and unmotivated.
Excessive training results in both physical and mental health issues which should be immediately addressed in order to avoid injury and prevent further burnout.
It is important to learn to work out within your own limits and at your own pace. This will ensure you effective performance and long-lasting motivation to continue your fitness journey! You should learn to take care of your body and listen to what it tells you to get back to normal as soon as possible.
Read up on the signs, symptoms and causes of overtraining syndrome to prevent, treat, and recover from this condition.
When to Take a Rest Due to Overtraining?
There are many signs of overtraining that can be easily detected. Let us have a closer look.
- Low energy
An intense training routine may lead to energy deficiency. This means that you do not consume enough calories for your body’s needs. Sometimes you might find yourself not having the energy to get out of bed! The solution is proper rest, nutrition and hydration.
- Insomnia
This happens when your stress hormones are out of whack. Increased cortisol levels result in mood changes, high blood pressure, inflammation, and poor sleep.
- Sore muscles and joints
Muscle strain and pain are the common symptoms of overtraining. As a result of never taking a day off, you may experience muscle and joint soreness.
- Poor immunity
You may become prone to infections and get sick more often.
- Depression, anxiety, mood changes
Hormonal imbalance may cause depression, mood changes, irritation, and brain fog. You may also find it difficult to concentrate and relax.
- Declined performance
Despite your best attempts, you may find it challenging to achieve your ultimate performance and endurance. Additionally, you may have a higher heart rate while exercising.
It’s Time to Take a Break
It can be quite tricky for most people to identify when it’s time to take some more rest as they often tend to ignore their body signals. Moreover, the issue is complicated by the fact that they compare themselves with others without taking into account that every person has a different response to one and the same exercise.
It is recommended that you have an objective approach to your training routine and track your condition. Once you start seeing negative changes and experiencing the symptoms above, slow down and get some rest. It is a good idea to keep a training log to monitor your state during the day in order to detect early symptoms. Additionally, you can check your resting heart rate in the morning to make sure you’ve fully recovered.
Treatment of Overtraining Syndrome
No need to say that rest is the most effective treatment. However, it is not always easy to slow down and relax. Luckily, there are some ways to help your body heal itself.
- professional massage or self-massage to get rid of muscle tension
- a sauna or hot bath
- cold therapy, for example a cold shower
- meditation
- quality diet and hydration
- compression therapy
Recovery may take from several days to several months depending on the severity of your symptoms. If you do not feel better, see your health care practitioner to get medical advice.
Remember that achieving a healthy balance between physical activity and rest is a key to improved strength and endurance. Stay smart, strong, and healthy!
