Overtraining syndrome - a real problem that affects not only top athletes

While regular exercise has many proven benefits - from reducing stress levels, mental relaxation, providing energy, having a significant impact on weight management and boosting heart health - it doesn't mean that the old adage of "less is more" doesn't apply and overtraining can't do the complete opposite. The risks of overtraining, arising from the chronic stress people place on their bodies in the form of excessive training, are just as serious as the risks of not exercising enough.

If you don't give your body and hormones time to adjust to exercise and recover, it can cause injury, mood and sleep problems, negative changes in your metabolism, and ultimately burnout syndrome within a few months.

For some individuals, too much training may not yet be the sole reason for the development of negative symptoms in itself, but overtraining can also be caused by the accumulation of stress from multiple factors such as imbalanced hormones, stressful jobs, poor diet and lack of rest or sleep, and these factors can take a very significant negative toll on health. When someone experiences symptoms of overtraining, it's basically a sign that their body is letting them know that the total amount of stress is exceeding their own ability to recover and cope with the stress and strain.

Training should be a long-term health benefit, and the type of activity you do should make you happier and more energetic, not the other way around. If an activity makes you feel exhausted, you have to talk yourself into it, and you don't feel any benefit from it, then you're really not doing yourself any favors.

Article Content:

• What exactly is overtraining and how does it happen?
• Who can be affected by overtraining?
• How to recognize overtraining?
• How do I know how to overtrain?

What is overtraining and how does it happen?

If you want to achieve improved performance you need to work hard on yourself. However, demanding workouts exhaust your body and fatigue it in the short term. The most important part of this equation is not necessarily how hard you train to get bigger and stronger. In order to achieve the desired gains, the experienced athlete must understand the importance of adequate diet and rest. Unfortunately, there are those who use "overtraining" as an excuse because they are lazy and don't feel like working out. In virtually all cases of overtraining, there is an imbalance between the duration, intensity and frequency of training and the length and nature of recovery. If training outweighs rest and stress outweighs the capacity to resist it, overtraining occurs.

Scientists and some coaches refer to this condition simply as overtraining. Others use the term overtraining syndrome to refer to the fact that overtraining has multifactorial causes. And last but not least, we can also come across a term that says you are not overtrained but "under-rested", which very well emphasizes that it is an imbalance between training stress and subsequent recovery.Anyone who has started exercising or any other sport will surely agree with me that in the beginning you have the ambition to train as often as possible so that your results will be visible as soon as possible, and thus you skip days off completely without thinking and keep going.

Basically, you don't have to train any significant volumes or lift mega weights to suffer from overtraining. For athletes who allow their bodies limited time for recovery, it can be difficult to accumulate excessive amounts of stress not only from training, but a busy lifestyle, stressful jobs and last but not least of course, poor nutrition can also play a role. The combination of these factors can hinder the necessary recovery so significantly that they begin to show signs of overtraining. Overtraining syndrome can best be detected by monitoring the body's biochemical indicators, by performing a stress test and its manifestations are highly individual.

At the end of the theoretical window we need to explain two more important concepts in this issue, which are overload and overstress. Overload, which means a PLANNED, systematic, progressive increase in load so as to increase overall performance, strength and endurance. Overload (overtraining) is when an acute overload is repeated multiple times without sufficient recovery space, so that it exceeds the body's adaptive capacity. This condition causes a decline in performance lasting up to several weeks. There are those who consider this condition beneficial in enhancing performance, but those who oppose this view certainly prevail.

Who can be affected by overtraining?

Overtraining is not only a problem for highly trained athletes or elite athletes who train 20 hours per week. An imbalance between stress and recovery can arise in athletes of any fitness level or other type of training. If you are new to the sport, or your fitness level is low - the lower your threshold for reaching an overloaded state. You have less capacity to "absorb" physical demands, so dysfunction can occur quite easily.

It is generally recommended to engage in about 30 - 60 minutes of exercise per day, but for some people 6 times a week may be adequate, for others even 4 times a week is "too much". It depends on your physical abilities, the volume and type of workouts, your nutrition, and last but not least the amount of time you spend resting. So the optimal number of workouts is again a very subjective factor.

How to recognize overtraining?

We already came across in the introduction that many people claim to be overtrained, but if you look at their training style you will understand that it's not about overtraining at all. As we mentioned, overtraining syndrome is best diagnosed through biochemical analysis and stress testing. Additionally, the negative effects of overtraining can start to appear in people at different times, so it's not exactly easy to determine what the limit of overtraining will be for you or anyone else. Here are a few signs that you may be struggling with overtraining, and you should start being cautious and possibly seek out a professional to help you uncover if it is indeed overtraining:

• Changes in heart rate
• Sleep problems
• Increased soreness
• Decreased libido
• Lethargy/ demotivation
• Joint pain
• Mood swings, anxiety or depression
• Chronic fatigue or exhaustion
• Changes in appetite
• Fluctuations in weight - either up or down
• Feeling thirstier than usual
• Have problems with digestion
• Irregularity or changes in your menstrual cycle
• Injuries

If you've just started exercising and you've noticed any of the above symptoms, such as increased soreness or changes in your appetite, weight or sleep schedule, it's very unlikely to be overtraining. You've simply taken a significant hit to your routine and your body needs time to recover. But if you've been exercising for a while and have been steadily increasing the number of hours you spend training, it' s a good idea to keep an eye out for these symptoms.

Occasionally, for example in preparation for a marathon or an important race, brief phases of overtraining can be part of a relatively 'healthy' regime and should not result in too much damage, as long as they are really only due to preparation, are short-lived and the busy period is followed by proper rest.This is what overloading is - which must necessarily be compensated by adequate rest! Chronic overtraining can cause serious health problems, some can take years to heal and overcome and for many it means the end of a sporting career. Let's first look at the negatives that come from overtraining syndrome.

The negatives of overtraining syndrome

Excessive fatigue

It is important to monitor your performance. For example, if you felt good during a workout and managed to increase the weight or do more sets, chances are you probably won't break the record weight on the bench the very next time you train. This doesn't mean you're overtrained or that you need a break; it simply means that you changed something in your workout, and because of that variable, your body had a reaction. But if you usually bench 220 like it's nothing and suddenly have trouble lifting 180 for several workouts in a row, then there's a problem somewhere. Excessive fatigue can affect not only your athletic life, but also your personal life, including your work performance. At such a time you really need to think and take your foot off the gas, as it could lead to chronic fatigue or fatigue syndrome.

Elevated cortisol levels can lead to weight gain

People struggling with weight gain are repeatedly told that they simply need to exercise more and reduce the amount of calories they take in, but in reality, the excess stress due to training can have the complete opposite effect. Compared to shorter but more intense types of exercise (such as high intensity or strength training), performing many hours of exercise at a consistent load (such as running) can lead to rapid adaptation and also reduce metabolic and fat burning potential.

Because of the way exercise affects your hormonal state, fat metabolism can actually go down during excessive intense cardio exercise because cortisol levels will increase, leading to an impaired sensitivity to insulin, which regulates blood sugar levels. Potential weight loss can also reduce fat burning by "convincing" your body that you are actually starving, which means your body will hold on to all the calories you take in by the skin of its teeth. And at the same time, if you are not taking in enough calories and your training volumes are high, your body will start sending messages that it needs to slow down all functions to conserve energy and the catabolic process will be disrupted.

Changes in moods and sleep problems

Many studies show adrenal dysfunction in overtrained and stressed athletes, sometimes to the point of suffering from insomnia, lack of motivation, irritability, anxiety or depression. The combination of neurological and endocrine (hormonal) changes can cause sleep problems, leading to insomnia or poor sleep quality, which leads to limited concentration, fatigue the next day and other serious problems, as sleep is an essential component for health. With the body and brain being exhausted, the production of happiness hormones decreases, and in turn, cortisol levels increase, moodiness grows and more depressive states arise. Studies even show that these conditions can be really serious and lead to suicidal thoughts.

Negative effect on libido, menstrual cycle and fertility

Excessive physical exertion can negatively affect the production of sex hormones (such as testosterone and estrogen) associated with libido, fertility, and reproductive health. Unfortunately, a huge number of people ignore this. In women, especially if they are top athletes, the so-called athletic triad can occur, which is caused by overtraining and consuming too few calories, and can result in menstrual dysfunction, decreased energy, and bone decalcification.

However, you don't even have to be a top athlete to experience this condition - any woman who overexerts her body too often can develop this condition .Of course , overtraining also puts men at risk, but it seems that women's organs are particularly vulnerable to high levels of stress, exhaustion, and functioning with low caloric intake. Excess stress can lead to PMS-like symptoms, including acne, insomnia, low libido, increased appetite, and other hormonal disturbances.

Negative effect on muscle mass

You've probably heard that the body doesn't get stronger through training, but only during recovery . And that your muscle tissue can't grow if you don't give it enough room to rebuild muscle fibers damaged by training probably isn't new information either. The process of muscle recovery and muscle tissue reconstruction can take several days, so if you exhaust already depleted muscles before they're ready for the load, you won't see any benefits in terms of strength and increased endurance. Plus, if you are taking in few calories, your body will start taking from its own stores - that is, it will start using its own muscle to produce energy.

There is a decrease in immunity and an increase in inflammation

Overtraining can increase oxidative stress and damage that leads to aging and the development of disease. When hormone levels fluctuate abnormally and your joints and muscle tissue become overly fatigued, you risk increasing inflammation - resulting in disease, swelling and pain. Excessive fatigue can suppress immune system function by increasing cortisol levels and inflammation in the body. Your immune system stops functioning properly at its full potential, increasing your risk of developing illnesses as well as slower recovery.

Why does this happen? The explanation is simple. Basically, it's that if your body has a limited supply of energy, it will use it as a priority to support the functions of primary organs such as the heart, brain, lungs, and digestion. While all of these functions are compromised as well, if you are overtrained, immunity (along with digestion and reproductive health) is one of the first things that will have less energy released for its stability and functioning. Overtraining is associated with an increased risk of developing disease due to suppressed production of lymphocytes, which are responsible for protecting the body, as well as increased cortisol levels.

Serious heart disorders can occur!

While normal activity is almost essential for heart health, excessive exercise is definitely not good for the heart. Studies examining marathon runners, i.e. individuals who train hard, have detected an increased incidence of cardiac events and increased scarring of heart tissue (called fibrosis).

Long-term excessive endurance exercise (including marathons, triathlons and very long bike races) could have an adverse impact on the structure of the heart and arteries, especially if the athlete does not balance the excessive load with sufficient calories and sleep.Large amounts of stress on the heart can potentially cause volume overload of the atria and right ventricle, weakening of the heart valves (myocardial fibrosis), cardiac arrhythmias, coronary artery calcification, and changes in blood pressure (diastolic dysfunction). Overtraining can also result in a change in resting heart rhythm.

Disruption of electrolytic balance

To ensure optimal health and activity, our muscles rely on a balanced intake of fluids (especially water) and electrolyte nutrients - including magnesium, sodium and potassium. Even the heart, arguably the most important muscle in the body, cannot function properly when you have low, or even chronically low, stores of potassium or other essential nutrients due to over-exercise. When you exercise, your muscles use up carbohydrates, electrolytes and fluids, and you sweat frequently, which reduces your stores of important substances even further.Magnesium stores decrease significantly during activity, which can lead to anxiety, insomnia, depression, and a long list of other disorders.

How to prevent overtraining?

While websites and internet discussions often proclaim "exercise more, eat less!", it's certainly not a good idea to take it quite so seriously. Neither is living in the fantasy that daily exercise will take you somewhere ridiculously far. Movement is very important, but certainly not at an excessive level that leads to you feeling tired, hungry, possibly even leading to depression and anxiety. Instead of excessive doses of long cardio, scale down to the type of exercise that you spend less time on, but works much more effectively in return!

Combinations of high intensity strength and interval training, which are tailored to your own goals and needs, are considered the best thing in exercise these days when it comes to getting the best results in the shortest amount of time. A very good way to prevent overtraining syndrome is also to keep a training diary, in which all records of training volumes and intensities will be recorded.

Both strength training and hiit, have a much greater after-burn effect, i.e. they increase the amount of calories burned not only during the workout, but also after it is over, while taking much less time than long cardio of a consistent load. Because HIIT and various circuit workouts reduce the amount of time the body spends in stress mode, they also reduce the stress response generated on the body. Still, this type of workout can very easily help you reduce weight.

When it comes to body composition, it is well known that long cardio is not very beneficial in terms of building muscle mass or maintaining it. But on the other hand, imagine the athletic physique of a sprinter: they are usually muscular, fit and full of energy. So, instead of long hours on the treadmill, opt for a workout based on alternating intervals of maximal load and sections of rest. Above all, sport and any activity should fill you up and make you happier!

Regular exercise has many health benefits ranging from improving mood, helping to lower cholesterol, lowering blood pressure, increasing resting metabolic rate, increasing muscle oxygen consumption, removing metabolic waste from muscles faster during rest, to such benefits as reducing the risk of developing heart disease and stroke.

The key is to find a balance. Take up sport regularly, train as much as your body will allow, but remember the "less is sometimes more" rule, and don't forget to rest, varying activities to keep your body rested and resistant to exercise. You also need to vary your workouts a bit so that they are fun and bring you the results you want. It is also important to pay close attention to proper nutrition and ensure your body gets the time it needs to recover and get enough quality sleep. Without these key parts, your training will be completely useless, whether you are trying to lose weight or gain muscle. If you're feeling overtrained, try something like deload training.

You don't just have to hit the gym or break records on the track, there are many other activities you can do - no one says that rest has to be in the form of lying in front of the TV. Try yoga, go for a swim, go for a bike ride, go for a walk... The bottom line is that you have to learn to listen to your body and judge when you need to say "enough" exercise before your body says stop. Get eight hours of sleep (sometimes more), relax, and remember to eat enough calories relative to your daily needs and expenditure.

What to take away from the article

Overtraining is a real problem that occurs not only in professional athletes. Very often nowadays, you can come across the advice "eat less and exercise more", which, if applied incorrectly , can have fatal consequences. Today, we have focused on how to recognize overtraining, what negatives it brings to the body and also how to prevent it. Overtraining is a real danger, if you exercise every day or more than once a day, you should be cautious because overtraining is not to be messed with. Your body is a temple, it is the only place you have to stay for life, you can change it, but treat it with respect and as best you can, it will surely pay you back very well!

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