Breaking Down Overtraining Syndrome
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The Downside to Exercise
Exercise has so many benefits but there are some very negative side effects of too much exercise. I’m not giving you permission to avoid exercise entirely and binge-watch every episode of The Office (even though that sounds like a dream to me), but there needs to be a balance. The human body is made for movement. It also needs to rest and recovery so exercising within the limits of your physical capacity will help you continue to stay active for as long as possible. Overtraining can occur when you work out without allowing enough recovery time between sessions. After a certain point, too much exercise can be harmful to your health and hinder your results, especially if your workouts are close together. Overtraining syndrome (OTS) can lower your fitness level, negatively affect your performance, and cause injuries. Weightlifting, cardio, and HIIT workouts can all lead to burnout. It’s also typical in single-sport athletes. |
- Signs and symptoms of overtraining
- Soreness, strain, and pain
- Overuse injuries
- Fatigue
- Reduced appetite and weight loss
- Irritability and agitation
- Persistent injuries or muscle pain
- Decline in performance
- Higher resting heart rate
- Disturbed sleep
- Decreased immunity
- Weight gain
- Loss of motivation
Take an extended break from training if you have any injuries that need time to heal completely or if you’re experiencing burnout. During this time, stay away from any high-impact or intense forms of exercise. Give yourself time to make a full recovery.
Treatments and Home Remedies
Several treatments and home remedies can promote healing. Rest is the most important factor. Relax and take a break from all activities. Slow down in all areas of your life. Individual recovery times will vary. To prevent overtraining, schedule regular rest days after long or demanding workouts. Take a break from targeting a muscle group for 1 or 2 days if you do weight or resistance training.
Schedule active rest days that include low-impact activities such as walking, yoga, or swimming. This will relieve muscle tightness and help you stay active while recovering from a strenuous workout. Plus, varying your activities helps develop your whole body. To balance your stress levels, you can also do relaxing activities such as meditation or yoga. Get enough calories to sustain your workout by eating a well-balanced diet with plenty of carbs, protein, healthy fats, and fresh fruits and vegetables.
The Bottom Line
Excessive training can be detrimental to your fitness goals. Develop a training program that balances different types of exercise that match your fitness level and goals. Rest your muscles after you exert them, and let yourself relax. Take days off to rest and recover, and allow time for plenty of low-impact exercises.
For more information:
https://www.healthline.com/health/signs-of-overtraining#prevention
