Overtraining Symptoms, Causes and Recovery

Have you ever set a goal, created what seemed like a great plan and then proceeded not only to follow that plan but to do even more? Chances are you were highly motivated and wanted to cross the finish line in the least amount of time possible. Suddenly, you hit a road block, you burned out, you got tired, you lost motivation or maybe you even started to lose some of your early results though you continued working hard. If all of this sounds familiar, you may have experienced overtraining.

Although the “more is better” approach may work for a short period of time, it will often lead to unwanted consequences and setbacks. Below is information that will help you identify whether your burnout may actually be the result of overtraining, the causes and what you need to do in order to recover from overtraining.

10 Symptoms of Overtraining

  1. Fatigue or lack of energy
  2. Loss of strength
  3. Poor sleep
  4. Irritability and moodiness
  5. Loss of enthusiasm
  6. Elevated heart rate while resting
  7. Decreased immunity or getting sick more frequently than normal
  8. Decrease in performance
  9. Unwanted weight loss
  10. Persistent soreness in joints and muscles

What Leads to Overtraining?

Lack of rest and sleep will lead to fatigue, irritability and decreases in performance and increased resting heart rates. The harder your work, or the more intense your routine, the more rest you will require.

Poor nutrition – Not eating enough or eating foods lacking in nutrients that fuel your body’s recovery from the stresses of intense exercise. Without the right nutrients and calories, your body can not repair the damage done. The ultimate goal is to give your body enough good food to overcompensate for the increased loads of stress you are applying to it, and thereby becoming more fit.

Lack of variety in your training methods or regimen can lead to overtraining of specific muscles or joints resulting in soreness that does not go away with regular rest between workouts.

Recovering from Overtraining

Take time off. How long you should take off will depend on how long you have been overtraining. Three to five days off may be enough for most people, but if you have been overtraining for an extended period of time, you may need more time off.

Eat a healthy-balanced diet including lean protein, which is used to rebuild muscles. Carbohydrates are essential for replenishing your energy stores. Healthy fats are needed for energy and joint protection and the absorption of some vitamins and minerals.

Stay active but stay out of the gym. Great active recovery options include walking or recreational swimming. Movement increases blood flow, which is important for supplying nutrients throughout your body.

Get plenty of sleep. There’s a reason research continues to show six to eight hours of sleep is best.

The next time you begin to experience these symptoms as a result of your overzealous workouts, remember to incorporate some active rest and review your rest and nutrition needs. It will help prevent overtraining and help lead you to increased results in the long run.

References and Links to more information:

http://www.livestrong.com/search/?mode=standard&search=overtraining

http://www.acefitness.org/blog/493/what-does-overtraining-mean/

http://www.rice.edu/~jenky/sports/overtraining.html

http://www.livestrong.com/article/350412-signs-symptoms-of-overtraining/

http://www.livestrong.com/article/504336-how-to-combat-overtraining/

 

Should I Exercise When I Have a Cold?

If you’re dedicated to your fitness routine or hit the gym on a consistent basis, coming down with a cold may be enough to derail your workouts indefinitely. But do you really need to abandon the exercise ship at the first sign of some sniffling or sinus congestion? Before you throw in the towel, consider these tips when choosing to exercise with a cold.

Find out what kind of illness you have

First, it is important that you determine whether you have a cold or the flu. A cold is considered to present symptoms above the neck only. If you experience symptoms such as fever, extreme tiredness, muscle aches and/or swollen lymph glands, you more likely have the flu and your immune system will need all the energy it can get to do its job. If you’re experiencing flu-like symptoms, it is recommended that you wait two to four weeks prior to performing any form of intense exercise. If you are not sure if you have the flu or a cold, consult your physician.

According to both ACE (American Council on Exercise) and ACSM (American College of Sports Medicine), it is fine to perform moderate intensity exercise while suffering from a cold. Studies are cited to indicate that moderate intense exercise temporarily boosts your immune system by 50 to 300 percent. And, when not already ill, exercise reduces your chances of catching a cold. Prevention is the best medicine after all.

Exercise with caution

If you decide to take on a moderate exercise routine while dealing with a cold, be sure you stop immediately if you experience coughing, wheezing or an increase in congestion. Although it does seem to be OK to take on moderate exercise when you have a cold, there is no apparent effect on the duration or severity of the common cold. Doing some light exercise may just make you feel better psychologically in knowing that you are taking steps to minimize the setbacks being down with a cold could have on your physical fitness.

Sources

http://www.acsm.org/docs/current-comments/exerciseandcommoncold.pdf http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2613&category=4