Downside of overtraining

It is always assumed that to lose weight fast, you need to train harder. But that is a fallacy. Training too hard results in a breakdown of tissue in a process called catabolism.

Rest period is important. During such periods of recovery, the system recovers from the stress that you have placed on them.

If sufficient rest is not included in a training programme, then this rebuilding cannot be completed and performance plateaus or declines. This is called overtraining!

Overtraining syndrome is the name given to the collection of emotional, behavioural and physical symptoms caused by inadequate recovery following the demands of exercise that has persisted for weeks to months.

Overtraining is marked by fatigue and exhaustion that persist even after ample recovery periods.

Signs of overtraining:

• Fatigue

• Body ache

• Pain in muscles and joints

• Sudden decreased performance

• Decreased training capacity/intensity

• Increased incidence of injuries

• Increased number of colds and sore throats among other ailments

• Insomnia

• Irritability and moodiness

• Lack of enthusiasm for the sport

• Decreased appetite

• Decreased sexual performance

Overtraining occurs more frequently when combined with other physical and psychological stressors.

Such stressors include a jet lag, an on-going illness, work-related stress, menstruation and poor nutrition.

This affects those athletes and dieters who engage in intense exercise while limiting their food intake.

How to prevent overtraining

Allow more time for the body to recover by:

• Taking a break from training to allow time for recovery.

• Reducing the volume and/or the intensity of your training.

• Ensuring a suitable period of training.

• Drinking plenty of fluids.

Check and alter your diet if necessary by:

• Ensuring caloric intake matches (or possibly exceeds) expenditure.

• Addressing vitamin deficiencies with nutritional supplements.

• Drinking five oz of water per ten pounds of body weight.

• Cross training can help you discover if you are overworking certain muscles and also help you determine if you are just mentally fatigued. It can also help strengthen muscles that you might be neglecting.

Spa treatments may be effective through:

• Deep-tissue or sports massage of the overworked muscles.

• Self-massage of the affected muscles.

• Temperature contrast therapy (contrast showers – alternating between cold and hot showers to stimulate the body to heat itself up and cool itself down.

Photo: breakingmuscle.com