Challenging your strength and endurance by making exercise harder can lead to more effective workouts and better results. However, when overtraining makes you chronically lethargic, it's time to give your body a rest. According to the American Academy on Exercise, or ACE, if you're a zealous exerciser who doesn't know when to stop, overtraining can compromise your physical and mental health.
Definition
The point at which overtraining occurs is relative to the individual. Triathletes are conditioned to master running, swimming and cycling at levels of intensity you might not be able to fathom. However, depending on your level of fitness, all you might need to overtrain is to add an extra aerobics class into your weekly schedule. Or you may hit the weight machines too hard and heavy.
The concept of exercise "overload" yields positive results. Overload occurs when you gradually put more demands on your body to increase your strength or endurance, says exercise specialist Shannon Simmons, Ph.D. in a March 2011 article in the "Statesman Journal." For example, if you run, you may challenge yourself by running longer distances or running at a progressively faster pace. Overtraining, on the other hand, is when you exercise too excessively without giving yourself adequate recovery time.
Symptoms
If you notice decreased performance during exercise, this is a sign of overtraining. It may be harder to accomplish a workout that once seemed simple. Because your body hasn't sufficiently recovered, you experience persistent, excessive fatigue and chronic muscle and joint pain. Insomnia, a flagging appetite and a higher heart rate during exercise and at rest also suggest overtraining. Women may notice menstrual irregularities or stop having periods entirely. Your mood can even be affected -- you may find yourself easily irritated, agitated or distracted.
Solution
The solution to overtraining is simple: give your body downtime. Simmons recommends giving yourself at least one day of rest. Alternately, you can decrease the intensity of your daily workouts. Instead of running long and fast for a prolonged period of time, try interval training or jog at a slower pace. Add variety to your workouts by scheduling a day for more leisurely activities such as swimming, canoeing or bicycling.
Cautions
Identify the cause of overtraining, recommends ACE. Some professional athletes overtrain during their quest to compete. However, for others, emotional and psychological issues are at play. You can become addicted to exercise, which occurs when you exercise well past the point of exhaustion or isolate yourself from others to exercise -- and working out while injured is a definite sign of overtraining. Much like an eating disorder, exercise addiction should be addressed by a mental health professional.
References
- American College on Exercise; Q: What is overtraining? Are there any easy-to-recognize signs or symptoms of overtraining?
- American College on Exercise; 10 Signs You're Overtraining
- "Statesman Journal;" Overtraining can put your body at risk; Shannon Simmons (March 2011)
- American College on Exercise; Too Much of a Good Thing
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