The basic formula for weight loss is to eat less and to exercise more. Once you realize the weight loss benefits of exercise, you may find yourself adding more to your fitness regimen. After all, more is better, right? This is true -- to an extent. When it comes to training and exercise, too much of a good thing could actually cause harm to your overall health.
Overtraining
Overtraining is perpetual intense exercise without enough time of rest between sessions for recovery. A successful training program will involve an increase in exercise duration and intensity, with the ultimate goal of improved fitness. Most of this improvement will occur in the rest and recovery period after your exercise session. If you continue to push yourself harder without permitting enough recovery time between sessions, you may end up with overtraining syndrome.
Symptoms
According to the American College of Sports Medicine, the best indicator of overtraining is a plateau or weakening of your performance. Overtraining may not impede weight loss, as appetite and weight loss are characteristics of the syndrome. This is, however, an extremely unhealthy way to lose weight and is accompanied by mood swings, sleep problems, muscle soreness, overuse injuries and an increase in resting heart rate. It can also cause depression, decreased self-esteem, sensitivity to stress and a weak immune system.
Prevention and Treatment
You can avoid overtraining by using a training method called periodization. This method uses systematic phases of overload, variation and planned periods of rest for recovery. The best treatment for overtraining syndrome is rest. You may have to train lighter and give yourself greater breaks in between training sessions. Depending on the severity, you may need to rest for weeks or months before resuming your exercise regimen. It is best to see a physician for evaluation if you feel you may have overtraining syndrome.
Recommendations
Commitment to exercise and weight loss is a healthy choice. Remember to increase intensity and duration gradually, and always allow adequate time for recovery in between sessions. Follow a periodized schedule, with built-in periods of lower-intensity exercises after several weeks of progressive overload. This should keep you on the right track to a healthy level of weight loss and overall fitness, and keep you from getting too much of a good thing.
References
- "ACE Personal Trainer Manual"; Cedric X. Bryant, Ph.D., et al.; 2003
- "ACSM Fit Society Page"; Overtraining Syndrome; Martha Pyron, M.D.; Spring 2004
- American College of Sports Medicine: Overtraining With Resistance Exercise; Andrew C. Fry, Ph.D.
Member Comments