Overtraining syndrome is a problem for many athletes and avid exercisers. It encompasses both physical and physiological problems that arise from high-volume training, increased intensity and unvarying programs combined with inadequate amounts of rest. According to the National Strength and Conditioning Association, there are two types of overtraining: sympathetic overtraining and parasympathetic overtraining. Both are equally debilitating. Overtraining syndrome can take months or years to combat, so if you feel like you are suffering from overtraining syndrome, contact your doctor.
Causes
High-intensity training is great for the body, but you need rest and recovery between workouts. Rice University affirms that when you train, your muscles break down. It is during the rest and recovery that strength gains occur. If you do not rest your body by taking off or engaging in light workout days, then you may develop overtraining syndrome. Athletes are prone to overtraining, especially those who do not follow a planned periodization schedule.
Sympathetic Overtraining
The sympathetic nervous system is responsible for the adrenaline rush you feel during the fight or flight phase. The National Strength and Conditioning Association states that type of training is mostly present in sprinters, power athletes and other short-burst, high-intensity athletes. Sympathetic overtraining is characterized by elevated heart rates, breathing and high blood pressure. It is generally an acute or immediate response to overtraining.
Parasympathetic Overtraining
Parasympathetic overtraining is present more in endurance athletes, when the body is forced to do long-term, lower-intensity activities repetitively. For example, Dr. Jay Hoffman asserts that many military personnel who run long distances daily to prepare for their fitness tests are prone to parasympathetic overtraining. This type of overtraining is characterized by lowered heart rate, blood pressure and body temperature. The body slows itself down to conserve energy for the vital organs.
Other Symptoms
According to the American Council on Exercise, some noticeable changes occur during overtraining. Psychologically, you feel tired and irritable. Workouts that you have mastered start to feel harder to complete, and your quality of performance decreases. You may have trouble sleeping at night or suffer from insomnia. Chronic pain and soreness follow easy workouts. Other symptoms are loss of appetite, frequent illness or respiratory infections, and loss or interrupted menstrual cycles in women.
Prevention
The most logical way to prevent overtraining syndrome is to take breaks in your routine. Have one or two days a week that you do not work out. Vary your routine by cross training, utilizing different types of equipment and activities, rather than doing the same thing daily. Consume enough calories and eat a balanced diet. Try taking a multivitamin if you feel you do not get sufficient nutrients. Get plenty of sleep. If you travel a lot, allow your body to acclimate to your new surroundings for at least 24 to 48 hours before beginning activity.
References
- Rice University: Overtraining Syndrome
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; Thomas R. Baechel, et al.; 2008
- American Council on Exercise: Top 10 Signs You're Overtraining
- "Tactical Strength and Conditioning"; Training the Tactical Athlete; National Strength and Conditioning Association; Dr. Jay Hoffman,et al.; 2010
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