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Overdoing Workouts: Overtraining Syndrome
11/11/2004 - What is overtraining syndrome? This is the situation when not enough rest and recovery is provided after a hard workout resulting in a lot of stress on muscles, joints and bones. Combined with emotional and pyschological stress, it may lead to irreparable damage.
Dr. Mauro Di Pasquale had warned about overtraining, ``too much of a good thing`` in the Anabolic Solution books. As you up the intensity and duration of the workout, levels of hormones critical to bodybuilding go up as well. Overtraining will result in the levels getting severely depressed, cortisol level goes up and cellular breakdown of protein accelerates, ultimately muscle is damaged. The key is proper balance and optimum level of intensity and length of workout. Symptoms of overtraining The symptoms are similar to many other medical problems so it is recommended that you talk to a physician or sport medicine practitioner. Usual workout symptoms are: - feeling difficult to train
- early fatigue during workouts
- faster heart rate with less effort
- decreased strength
- Decreased coordination
- physical challenges seem too hard
- decreased performance on strength, speed, or endurance testing
Physical Symptoms - persistent fatigue
- ongoing muscle soreness
- loss of appetite
- increased aches and pains
- increase in overuse injuries
- frequent colds or infections
Nonphysical Symptoms - difficulty sleeping
- feelings of irritation or anger
- feelings of depression
- lack of motivation
- fear of competition
- difficulty concentrating
- increased sensitivity to emotional stress
Treatment Like any other injuries, overtraining is a serious condition and should be treated as such. A period of complete rest is often recommended. The longer you were overtraining, the longer you will need to rest. You may be able to do some light cross-training during the 6- to 12-week recovery period. You can use the time to work on other sources of stress, such as work or personal relationships. Eating well will give your body fuel for healing, and you might enjoy massage or whirlpool baths. Prevention The key is to include rest and recovery time in your training schedule. A heavy week of training should be balanced with some light training or a day off. Heavy weeks and months of training should include time for recovery so that you are well rested before important competitions. Dr. Di Pasquale recommended short, intense approach to workouts for most people whether on the Metabolic Diet or not. A rigorous workout limited to no more than 45 minutes to an hour seems wisest, although some allowances for personal preference or training strategy can be made. According to Dr. Di Pasquale, all resistance training programs, as long as overtraining is avoided, will result in some increase in growth hormone (GH) or testosterone. However, one hour or less and using moderately heavy weights for 6-20 reps with limited rest between sets would be the optimum level, anything beyond that would just mean diminishing fitness returns. Keep Track A training log is a good idea to monitor your progress and watch for symptoms of overtraining. Remember, a stitch in time saves nine.
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