In the context of exercise, the term “training” used to refer to an athlete preparing for competition. With the popularity of exercise as a recreational and self-improvement endeavor, many people now talk about their exercise sessions as training sessions. Like a competitive athlete, any avid exerciser can fall victim to the problem of overtraining.
Put simply, overtraining is when the amount of exercise you do exceeds your body’s tolerance. Your repair and healing processes are unable to keep up with the cumulative wear and tear of exercise. Along with too much exercise, other causes include inadequate rest or nutrition, stress, or the wrong combination of exercises.
How do you know when you’ve done too much? There are several signals that your body or mind may provide. One clue, in the early stages is failure to recover from a bout of vigorous exercise within three days. You may experience persistent soreness. Other signs include reduced performance, upper respiratory infections, sugar cravings, headaches, loss of appetite, increased allergy symptoms, swollen lymph glands, and diarrhea or constipation. Another big clue is an elevated resting heart rate, which you can check in the morning. If your morning heart rate is about 10 beats or more higher than usual, it may be a sign of overtraining. Women may experience menstrual irregularities. Mental or psychological symptoms can include apathy, moodiness, depression, irritability, nervousness, poor concentration, or insomnia.
The number one treatment for overtraining is adequate rest. In severe cases, one may have to completely eliminate vigorous exercise for several weeks. In any case, the intensity and amount of exercise must be reduced. Optimal nutrition and hydration(fluid intake) must also be addressed, sometimes with the help of a registered dietitian. Safe resumption of activity often requires the assistance of a health care professional experienced in exercise training, such as a physical therapist or exercise physiologist. With the right help, you can resume your activities and enjoy them once again. In addition, the health care professionals assisting you will help determine if what your are experiencing is not actually another medical condition mimicking overtrianing (get the right diagnosis!).
