Overtraining: how to prevent It and recover faster
Many people, in order to achieve good results, push themselves and train intensely every day. This is commendable, but soon overtraining will set in, and all the efforts will be in vain. We explain how to recognize and prevent overtraining and what to do if you’ve overdone it in the gym.
Overtraining: What It Is
Overtraining is the feeling of chronic fatigue caused by constant physical exertion. It occurs when the number and intensity of workouts exceed the body's capabilities. In other words, if you are so inspired by running that you decide to run 10 kilometers every day, or you suddenly begin preparing your body for vacation, spending long hours in the gym, you risk overtraining. This happens because the body doesn’t have enough time to fully recover.
The first to bear the brunt are the muscles: micro-tears from workouts do not heal, leading to a deficiency of amino acids and nutrients. As a result, the muscles stop growing, and you may get injured. Then, the nervous system fails: coordination and attention deteriorate, and endurance sharply decreases. Together, this results in a loss of motivation to train, and mood and well-being worsen.
Stages of Overtraining and How to Recognize Them
There are 3 stages of overtraining:
- functional;
- sympathetic;
- chronic.
In functional overtraining, you can still show good results, but your well-being worsens.
Symptoms of functional overtraining:
- feeling of fatigue throughout the day;
- quick muscle fatigue;
- sleep disturbances;
- strong hunger;
- reduced body fat;
- desire to sleep after every meal;
- sudden mood changes;
- dependence on coffee and sweets.
The second stage is sympathetic overtraining. Here, more serious problems begin. The level of the stress hormone – cortisol – increases, leading to adrenal gland dysfunction. Destructive processes in the muscles accelerate, and testosterone levels decrease. At this stage, functional performance during exercise deteriorates.
Symptoms of sympathetic overtraining:
- increased pulse at rest;
- insomnia;
- depression;
- lack of motivation.
And the third stage is chronic overtraining. It leads to dysfunction of the nervous and endocrine systems. Results continue to worsen, immunity drops, and sodium deficiency may occur. Moreover, the risk of muscle injury increases even with small loads.
Symptoms of chronic overtraining include:
- low pulse;
- worsening of depression.
You can also perform a test developed by physiotherapist Haikki Rusko. For this, put on a heart rate monitor and lie down in a comfortable position. After 10 minutes, record the pulse while lying down. Then stand up and check the pulse after 15 seconds, then again after 60 and 120 seconds. You will have 4 readings. If the difference between the first and last 10 beats is 10 or more, you have overtraining.
How to Treat Overtraining
In the case of chronic overtraining, you cannot do without the help of a specialist. However, the first and second stages can be treated by adjusting the proper sleep, nutrition, and rest regime. To do this, you need to:
- temporarily stop strength training;
- add more rest days to your training schedule;
- if your schedule includes 2 training sessions a day, there should be at least a 6-hour break between them;
- sleep at least 8 hours a day;
- eat properly;
- drink enough water;
- if possible, avoid participating in competitions;
- spend more time outdoors;
- go for a massage;
- avoid stressful situations in daily life.
When you once again feel the desire to train and experience a surge of energy, this is a sign that you have recovered from overtraining. But don’t load yourself to the maximum immediately. Return to the routine gradually.
How to Avoid Overtraining
As cliché as it may sound – don’t overtrain. If you feel that you haven’t fully recovered after a workout, it’s better to skip the next one. A strong muscle ache and general fatigue are signals that you need to skip the workout.
It’s important to alternate the intensity of the load. Don’t constantly perform the same exercises. Mix gym workouts with running, swimming, yoga, stretching, or long walks.
Monitor your pulse during training. If the readings are too high or low, it means you need to rest. And don’t ignore recovery procedures. On the blog, we share the main recovery rules after workouts.
