Overtraining

We all know that sport is healthy and it is impossible to disagree with this statement. However, the balance between physical activity, regeneration, and rest is important in order to maintain both physical and mental health. Today I would like to touch on an important topic, which is overtraining: what it is, how it manifests itself and how to prevent it. Regardless of how much sport you do, it is worth bearing in mind these facts as they can protect you from overtraining. It can apply to both beginners and those who are already advanced in terms of working out and physical activity.

 

What is overtraining syndrome

Let’s start with the basics. Overtraining syndrome is an imbalance between training loads and regeneration, in other words, training loads exceed the body’s adaptive abilities. A number of unfavorable changes take place in the body, including:

• the reserves of muscle glycogen are reduced,
• the processes of disintegration are increased and the processes of synthesis (construction) of muscle proteins are reduced,
• the functioning of the nervous system is disturbed
• the concentration of free radicals in the blood increases.

There are 2 kinds, depending on the type of overload of the autonomous system:

• overtraining of the parasympathetic system: mainly for people training endurance sports: running, cycling, cardio training, etc.
• overtraining the sympathetic nervous system: mainly in speed and strength sports: running, sprint swimming, weightlifting, but also regular strength training.

 

Overtraining is often the result of many factors, including:

• bad choice of training (too intense),
• deficient and low-calorie diets. You can learn about what to eat before and after training HERE,
• too little sleep
• stress – I know that it is an inseparable element of today’s life, but it is always worth trying to minimize it. You can read about my ways to deal with it HERE.

It is important not to confuse the overtraining syndrome with post-training fatigue, which is a short-term, normal and physiological condition. You can always start to control your energy levels and overall well-being to prevent training-recovery imbalance. Unfortunately, alarm signals are very often ignored, which has negative consequences.

 

 

Symptoms of overtraining

Many signals in our body can indicate overtraining. They can be anatomical, physiological, biochemical, or psychological.

These include:

• no training progression despite increasing training volume or intensity, which results in a decrease in form, strength and muscle mass,
• problems with motor coordination, decreased efficiency,
• long-lasting muscle pain, injuries, blood pressure disturbances and fatigue,
• insomnia, night sweats, headaches, menstrual disorders in women,
• mood disorders, lack of self-confidence, lack of appetite,
• gastrointestinal problems.

Contrary to what you might expect, it is not easy to overtrain. Research shows that this condition is referred to when permanent fatigue and decreased efficiency last more than 2 months.

 

Prevention is better

I hope you also believe that prevention is better than cure! By observing your body, checking yourself regularly, taking care of the appropriate breaks between workouts, periodizing training and adjusting it to the current life situation, you can totally prevent the occurrence of overtraining syndrome. 

If you go to the gym, it may be worth consulting a specialist in terms of choosing the right exercises or a training plan. If you exercise at home, I recommend training with my Diet & Training by Ann app (HERE) as you will find there training programs and balanced nutritional plans, as well as the Balance tab that will allow you to calm down and get away from everyday problems.

Personally, I try to take care of the right amount of sleep and regeneration because I know how important they are for the body. The positive effects are really noticeable 🙂 Focus, better concentration, more energy, better frame of mind, more effective work and training. Isn’t that what this is all about? You can read more about regeneration HERE.

If you have noticed some of the symptoms listed above, your workouts are quite intensive, and yet you do not see any improvement, you feel tired, your desire and motivation to train decrease, I encourage you to have a rest. Reduce your training volume or take a break 🙂 Everyone needs to deload! Take care of sleep, proper nutrition, give yourself some relaxation and recharge your batteries.

Statistics show that the problem of overtraining affects between 10-20% of athletes, more often women than men. Unfortunately, there are no studies or statistics that would clearly show what this problem looks like among amateur sportsmen. Therefore, we should take this topic seriously. Take care of yourself!

 

Bibliography:

1. Kreher JB. Diagnoza i profilaktyka syndromu przetrenowania: opinia o strategiach edukacyjnych. Open Access J Sports Med. 2016; 7: 115–122.
2. Kreher JB, Schwartz JB. Overtraining syndrome: a practical guide, „Sports Health” 2012, 4(2), 128–38.
3. Lastella M, Vincent GE, Duffield R, et al. Sleep Be Used as an Indicator of Overreaching and Overtraining in Athletes? Front Physiol. 2018; 9: 436.
4. Szewczyk A, et al. Częstość występowania zespołu niefunkcjonalnego przemęczenia i zespołu przetrenowania u sportowców, Medycyna Sportowa, 2018; 4(4); Vol. 34, 213-218.
5. Zielińska D, Szmit S. Zespół przewlekłego zmęczenia a zespół przetrenowania. Kardiologia po Dyplomie. 2009, 8(11), 64-69.