The first sign of overtraining or "burnout" is likely to be a persistent feeling of fatigue. Your body increases its strength and ability to perform during periods of rest. If you don't get enough rest between training sessions, your body can't recover. In addition to physical symptoms related to too little rest and recovery time, overtraining has emotional and behavioral symptoms. If you feel exhausted for weeks or months and the feeling persists after rest periods, you may be overtraining.
Step 1
Look for changes in your physiology including signs of excess, lasting fatigue. An increase in your resting heart rate and resting blood pressure are other possible indicators of overtraining. Immune-system depression can make you more susceptible to upper respiratory tract infections and colds.
Step 2
Be alert to indications that your body cannot heal or recover between training sessions. For example, your heart rate may not return to normal as quickly as it usually does. Your muscles and joints may fail to recover between workouts, leading to chronic pain or soreness. An increased number of muscle or joint injuries is another possible sign of overtraining.
Step 3
Notice any signs of decreased interest in training. Feeling bored or uninterested in practicing or exercising is one indication. Another sign is a reduced desire to train. This lack of enthusiasm may extend to other interests or activities you previously enjoyed, including sex.
Step 4
Recognize indications of depression. These can vary in different persons. The National Institute of Mental Health's list of signs and symptoms of this mood disorder includes persistent feelings of sadness, guilt, worthlessness, anxiety, "emptiness," pessimism and/or hopelessness. A sense of helplessness and thoughts of suicide are also signs of depression. Depression may interfere with your ability to concentrate, remember things and make decisions.
Step 5
Document any changes in appetite or sleep patterns. Lack of appetite may lead to weight loss. Insomnia or spending more time sleeping than usual are other possible signs of overtraining.
Tips and Warnings
- Monitor your energy level, your ability to recover from exertion and your mood when engaged in strenuous training. Learn to recognize signs of overtraining and adjust your training schedule before you become negatively affected physically or psychologically. Remember that you get stronger during your periods of rest.
- Many signs and symptoms of overtraining overlap with those of depression. If feelings associated with depression do not resolve after you cut back on training, seek professional help.
