How To Combat Overtraining

Exercise and athletic training allow you to grow because of controlled stress to your body. When exercise is too frequent and intense, or you neglect recovery, overtraining syndrome occurs. When overtrained, your body can no longer recover from exercise-induced stress as easily, leading to poor performance and fatigue. To recover from overtraining, take a break, get some quality rest and eat a healthy diet.

Step 1

Stop training for a period of time. The required duration of rest depends on how long you have been overtraining. According to Dr. Mark Jenkins of Rice University, overtraining for a few weeks can be corrected by taking three to five days off. More severe overtraining may require a few weeks of rest for you to recover fully.

Step 2

Eat a healthy diet with adequate amounts of protein. Your muscles require protein to recover from exercise. Lack of protein can contribute to overtraining. Daily recommendations for protein vary widely among experts. Consult with your doctor, a certified trainer or nutritionist to determine whether your diet contains enough protein for your body mass and activity level.

Step 3

Remain physically active when not training. Although you should stay away from the gym, the increased blood flow from walking or jogging may help your muscles recovery. The increase in blood flow when physically active spreads more energy and nutrients throughout your body.

Step 4

Avoid stimulants and other performance supplements. Many of these supplements impact your sympathetic or parasympathetic nervous systems, parts of your autonomic nervous system that are responsible for the fight-or-flight and rest-and-digest responses in your body. Jenkins says these systems may be unbalanced when you are overtrained.

Step 5

Provide yourself with a comfortable sleeping environment. Quality sleep is critical to exercise recovery. A bedroom that has lots of light, noise or is too hot or cold can prevent you from sleeping well.