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HEALTH & FITNESS ARTICLES

Over Training Issues

Overtraining Issues

Getting in shape is a great goal. However, you must be careful when working out to not overtrain your body. Yes, it is possible to train too much. Often times, this leads to a condition known as overtraining syndrome. The following are some warning signs of overtraining:

 

  • Sudden drop in performance.

 

  • Insomnia.

 

  • Leg soreness or general aches and pains.

 

  • Feeling drained, washed-out or tired.

 

  • A decrease in your training capacity or intensity.

 

  • Irritability or moodiness.

 

  • Depression.

 

  • Feeling burnt out in regards to your workout of choice.

 

  • Decrease in appetite.

 

  • Sustaining injuries more often.

 

  • An obsessive need to exercise.

 


How to tell if you are overtraining:
A practical way to determine if you are overtraining besides noting the above symptoms is documenting your heart rate over time. You aerobic heart rate should speed up as you exercise. However, if you notice your resting heart rate increasing and recognize any of the above symptoms, you may be overtraining.

Another test to reveal possible overtraining is implementing the orthostatic heart rate test, which was invented for cross-country skiers. The following is a break down of the instructions:

 

  • Get comfortable while laying down for around 10 minutes each day.

 

  • After the 10 minutes have passed, record your heart rate by counting the beats per minute.

 

  • Stand up.

 

  • After 15 seconds, check your heart rate again.

 

  • After 90 seconds, check your heart rate for a third time.

 

  • After 120 seconds, check your heart rate for a final time.

 


To understand your results, it is important to know what is normal. A healthy well-rested individual will have a consistent heart rate throughout the testing process. However, individuals on the verge of overtraining will notice an increase in their heart rate during their final heart rate test.

If you feel you are overtraining, be sure to do the following:

 

  • Stop exercising for at least a few days to allow your body to recover and rest.

 

  • Drink plenty of fluids to ensure hydration.

 

  • Obtain a massage.

 

  • Begin using a different workout program to allow overworked muscles time to heal.

 


The primary treatment for overtraining syndrome is getting enough rest. Light exercise that does not challenge your body could speed up your recovery period. 


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