Your symptoms may fluctuate over time, too. Overtraining syndrome might first present as fatigue and progress to mood issues or injury, and some symptoms, like headaches, may come and go. Fatigue is a common sign of overtraining syndrome , and often one of the first to appear. Everyone feels tired at times, but too much exercise without enough rest and recovery can leave you feeling drained, depleted and washed out. You may feel physically tired, mentally tired or both. If you always feel tired, and you're not experiencing another health condition, it could be a sign of overtraining syndrome.
It would make sense to think that because overtraining can leave you feeling tired and depleted, you'd actually sleep well. Unfortunately, the opposite is often true: Disturbed sleep is considered a key symptom of overtraining syndrome , and experts suggest monitoring sleep in addition to training load in order to prevent overtraining. Read more: 5 common health issues that are messing with your sleep. Again, you might think that intense, frequent exercise would make you ravenous.
But research suggests that loss of appetite is an oft-reported symptom of overtraining. Scientists hypothesize that lack of appetite occurs due to shifts in certain hormones, including cortisol and ghrelin. Read more: Should you eat before or after your workout?
A dietician weighs in. A drop in strength, stamina or endurance -- sudden or gradual -- can indicate overtraining syndrome. By doing a recovery workout, you can also ensure you are able to go hard the next day. Protect the intensity of your hard workouts and protect your overall recovery status by taking your foot off the gas every now and then. Don't forget to actually enjoy yourself. I have met a lot of people who are serious about training.
I have met a lot fewer people who are serious about recovery. There is only so much time you can devote to training and there is an upper limit to the intensity you can give on a day-to-day basis.
What often makes the biggest difference in a successful training program is the work outside the gym. It may not be glamorous or fun, but by paying serious attention to recovery you will be able to stay injury free, work harder in the gym, and make a lot more progress.
The training is the easy part. What happens the other 22 hours of the day is where the battle will be won or lost. Remember that when you leave the gym, the real work begins. Photo 1 courtesy of Jorge Huerta Photography.
Photo 4 courtesy of Shutterstock. Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all. Topic: Fitness. See more about: Recovery , rest , rest and recovery , overtraining syndrome , overtraining spectrum , Sleep , foam roller , massage , rest day , mobility.
Stay at home, stay fit! Next Article. Balance training with time for recovery. Adequate rest is not a sign of weakness. You need at least one complete day of rest every week. Incorporate cross-training and other forms of active rest into your training. As you increase the amount and intensity of your training, work up gradually. If you find yourself becoming obsessed with training, exercising despite injury or pain, or feeling guilty if you go a day without vigorous exercise, talk with someone about your feelings.
You want to have a healthy relationship with exercise. Your calorie intake should cover what your body needs for training and muscle repair. Drink lots of water. Dehydration contributes to muscle fatigue. Ensure adequate fluids with the goal of having light-colored urine. Be cautious with fluids that add to dehydration such as caffeinated and alcoholic beverages. Do what you can to reduce your stress. Everyone deals with stress differently. When your stress levels exceed your ability to cope, your body will begin to break down.
But have you ever found yourself placing unreasonable demands on your body to the point of overtraining? Sound familiar? Have you noticed those heart rate monitors some guys wear at the gym?
If your resting heart rate is unusually high or low, you should probably talk to a doctor. Often have an unquenchable thirst?
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