overtraining

Overtraining may be accompanied by one or more concomitant signs:{{cite journal |last1=Johnson |first1=MB|last2=Thiese |first2=SM |title=A review of overtraining syndrome-recognizing the signs and symptoms |journal=Journal of Athletic Training |date=1992 |volume=27 |issue=4 |pages=352–354 |pmid=16558192 |pmc=1317287}}{{cite web|title=Top 10 Signs You're Overtraining |url=http://www.acefitness.org/updateable/update_display.aspx?pageID=634 |publisher=The American Council on Exercise |access-date=25 June 2014}}

• Persistent muscle soreness{{Cite journal|url = http://www.nature.com/icb/journal/v78/n5/full/icb200070a.html#abs| title = Overtraining effects on immunity and performance in athletes |last = MacKinnon |first = Laurel |date = 30 May 2000 |journal = Immunology and Cell Biology |doi = 10.1111/j.1440-1711.2000.t01-7-.x |pmid = 11050533 |access-date = 15 April 2015 |volume=78 |issue = 5 |pages=502–509 |s2cid = 37150248}}
• Persistent fatigue,{{Cite journal |title = Fatigue and underperformance in athletes: the overtraining syndrome |last = Budgett |first = Richard| date = 10 March 1998 |journal = British Journal of Sports Medicine |doi = 10.1136/bjsm.32.2.107 |pmid = 9631215 |volume=32 |issue = 2 |pages=107–110 |pmc = 1756078}} different from just being tired from a hard training session—occurs when fatigue continues even after adequate rest
• "Central fatigue can take the form of losing the desire or motivation to continue exercise or losing the desire or motivation to continue exercise or a decline in some aspect of the motor skills associated with continued exercise" {{Cite book |last=Murray, Bob, and W. Larry Kenney |title=Practical Guide to Exercise Physiology |publisher=Human Kinetics |year=2016 |page=62}}
• Elevated resting heart rate{{snd}}a persistently high heart-rate after adequate rest, such as in the morning after sleep, can indicate overtraining
• Reduced heart rate variability
• Increased susceptibility to infections
• Increased incidence of injuries
• Irritability
• Depression
• Burnout{{Cite journal|url = http://pediatrics.aappublications.org/content/119/6/1242.full|title = Overuse Injuries, Overtraining, and Burnout in Child and Adolescent Athletes|last = Brenner|first = Joel S|date = June 1, 2007|journal = Pediatrics|doi = 10.1542/peds.2007-0887|pmid = 17545398|access-date = 15 April 2015|volume=119|issue = 6|pages=1242–1245|doi-access = }}{{Cite journal|url = https://www.researchgate.net/publication/14029200|title = Training and overtraining: an overview and experimental results in endurance sports.|first1 = M.J.|last1 = Lehmann|first2 = W.|last2 = Lormes|first3 = A|last3 = Opitz-Gress|first4 = J.M.|last4 = Steinacker|first5 = N.|last5 = Netzer|first6 = C.|last6 = Foster|first7 = U.|last7 = Gastmann|date = 17 March 1997|journal = Sports Medicine and Physical Fitness|volume = 37|issue = 1|pages = 7–17|pmid = 9190120|access-date = 15 April 2015}}

"Symptoms of overtraining include muscle soreness, boredom, poor motivation, sleep problems, increased morning pulse rate, diminished sex drive, a drop in energy, decreased resistance to illness, poor appetite and weight loss."

{{cite web

|title = Soldiers

|url = https://books.google.com/books?id=6GbCyOmkSoYC&pg=RA1-PA51

|department = The Fitness Page

|publisher = Department of the Army

|publication-date = April 1988

|page = 51

|issn = 0093-8440

|access-date = 26 March 2025

}}

It is important to note the difference between overtraining and overreaching; overreaching is when an athlete is undergoing hard training but with adequate recovery; overtraining, however, is when an athlete is undergoing hard training without proper recovery. With over-reaching, the consequential drop in performance can be resolved in a few days or weeks.{{Cite book

| editor1 =Kreider, R. B.

| editor2 = Fry, A. C.

| editor3 = O'Toole, M. L.

| year= 1998 | title=Overtraining in sport

| series= Human Kinetics

| url =http://psycnet.apa.org/psycinfo/1997-36577-000}}

• Early onset of fatigue
• Decreased aerobic capacity (VO₂ max)
• Poor physical performance
• Inability to complete workouts
• Delayed recovery

Overtraining can affect the athlete's athletic ability and other areas of life, such as performance in studies or the workforce. An overtrained athlete who is suffering from physical and/or psychological distress could also have trouble socializing with friends and family, studying for an exam, or preparing for work.

A number of possible mechanisms for overtraining have been proposed. One stipulates that microtrauma to the muscles are created faster than the body can heal them.{{Cite journal|url = https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1440-1711.2000.t01-7-.x|title = Overtraining effects on immunity and performance in athletes|last = MacKinnon|first = Laurel|date = 30 May 2000|journal = Immunology & Cell Biology|doi = 10.1111/j.1440-1711.2000.t01-7-.x|pmid = 11050533|access-date = 12 April 2015|volume=78|issue = 5|pages=502–509|s2cid = 37150248}} Another proposes that amino acids are used up faster than they are supplied in the diet, a condition sometimes referred to as "protein deficiency".{{Cite journal|title = Protein and Overtraining: Potential Applications for Free-Living Athletes|last = Lowery, & Forsythe|first = Lonnie, & Cassandra|date = April 19, 2006|journal = International Society of Sports Nutrition|volume = 3| issue=1 |pages = 42–50|doi = 10.1186/1550-2783-3-1-42|pmid = 18500962|pmc = 2129153 | doi-access=free }} Finally, systemic inflammation has been considered as a mechanism in which the release of cytokines activates an excessive immune response.{{Cite journal|title = Cytokine hypothesis of overtraining: a physiological adaptation to excessive stress?|last = Smith|first = Lucille|date = November 1999|journal = Medicine and Science in Sports and Exercise|volume = 32|issue = 2|pages = 317–331|doi = 10.1097/00005768-200002000-00011|pmid = 10694113| s2cid=22001535 |doi-access = free}}

The most effective way to treat the effects of overtraining is to allow the body enough time to recover:

• Taking a break from training to allow time for recovery.{{cite web|title=Overtraining|url=http://www.hss.edu/conditions_overtraining.asp|publisher=Hospital for Special Surgery|access-date=25 June 2014}}
• Reducing volume and/or intensity of training.{{cite journal |last1=Veljkovic |first1=M. |last2=Dopsaj |first2=V. |last3=Stringer |first3=W. W. |last4=Sakarellos-Daitsiotis |first4=M. |last5=Zevgiti |first5=S. |last6=Veljkovic |first6=V. |last7=Glisic |first7=S. |last8=Dopsaj |first8=M. |title=Aerobic exercise training as a potential source of natural antibodies protective against human immunodeficiency virus-1: Aerobic exercise against HIV-1 |journal=Scandinavian Journal of Medicine & Science in Sports |date=15 June 2009 |volume=20 |issue=3 |pages=469–474 |doi=10.1111/j.1600-0838.2009.00962.x|pmid=19538533 |s2cid=25079796 }}
• Suitable periodization of training.{{cite web|title=Overtraining Syndrome|url=http://www.rice.edu/~jenky/sports/overtraining.html|publisher=Rice University|access-date=25 June 2014|archive-url=https://web.archive.org/web/20090821154053/http://www.rice.edu/~jenky/sports/overtraining.html|archive-date=21 August 2009|url-status=dead}}
• Splitting the training program so that different sets of muscles are worked on different days.
• Increase sleep time.
• Deep-tissue or sports massage of the affected muscles.{{Cite journal|title = Effects of massage on physiological restoration, perceived recovery, and repeated sports performance|first1 = Brian |last1 = Hemmings |first2 = Marcus|last2 = Smith|first3 = Jan|last3 = Graydon|first4 = Rosemary|last4 = Dyson|date = 28 October 1999|journal = British Journal of Sports Medicine|doi = 10.1136/bjsm.34.2.109|pmid = 10786866|volume=34|issue = 2|pages=109–114|pmc = 1724183}}
• Self-massage or rub down of the affected muscles.
• Short sprints with long resting time once the athlete is able to continue with light training.

Adapting nutritional intake can help to prevent and treat overtraining. Athletes in different fields will emphasize different proportional nutrition factors on the diet mainly including proteins, carbohydrates and fats. The diet includes a calorie intake that at least matches expenditure, ideally forming a suitable macronutrient ratio.{{cite web|url=http://www.healthguidance.org/entry/15765/1/Overtraining-Recovery-Tips.html|title=Overtraining Recovery Tips|publisher=Health Guidance|access-date=25 June 2014}} During the recovery process, extra calories from diets may help the body speed the recovery. "Properly fueling your body with a balanced diet and staying adequately hydrated are essential for optimal performance and recovery." {{Cite web |last=Chayil |first=Champion |title=17 Nov. 2023 |url=https://www.uclahealth.org/news/article/no-pain-no-gain-training-too-hard-can-have-serious-health |website=No Pain, No Gain? Training Too Hard Can Have Serious Health Consequences}} Finally, addressing vitamin deficiencies with improved diet and/or nutritional supplements has been proposed as a way to speed up recovery.

Exertional rhabdomyolysis is an extreme and potentially deadly form of overtraining that leads to a breakdown of skeletal muscle which makes its way into the blood. Many molecules such as potassium, creatine kinase, phosphate, and myoglobin are released into circulation. Myoglobin is the protein that causes the lethal reaction in the body. Early detection of the syndrome is essential in full recovery. A serious late complication of rhabdomyolysis which occurs in 15% of the population is acute kidney injury, and in some cases it can lead to death.{{Cite journal|last1=Sauret|first1=John M.|first2=George|last2=Marinides|first3=Gordon K.|last3=Wang|title=Rhabdomyolysis|journal=American Family Physician|volume=65|issue=5|date=2002|pages=907–912|pmid=11898964|url=https://www.aafp.org/afp/2002/0301/p907.html}}

Source:

• Muscle pain
• Tenderness
• Swelling
• Weakness
• Bruising
• Tea colored urine
• Fever
• Malaise
• Nausea
• Emesis
• Confusion
• Agitation
• Delirium
• Anuria

As CrossFit has become more and more prevalent and popular, this has led to speculation that spikes in rhabdomyolysis cases are related to CrossFit. According to a study performed in the Journal of Strength and Conditioning Research, unless performed incorrectly and in harmful environments, CrossFit presents no serious physical threat to the human body, and research into whether rhabdomyolysis cases and CrossFit are correlated is inconclusive.{{cite journal | last1=Hak | first1=Paul Taro | last2=Hodzovic | first2=Emil | last3=Hickey | first3=Ben | title=The nature and prevalence of injury during CrossFit training | journal=Journal of Strength and Conditioning Research | date=2013 | doi=10.1519/jsc.0000000000000318 | pmid=24276294| s2cid=43006518 }}

Passive recovery, instead of active recovery, is a form of rest that is recommended to be performed by athletes in between rigorous, intermittent exercise. With active recovery, time to exhaustion is much shorter because the muscles are deoxygenated at a much quicker rate than with passive recovery. Thus, if avoiding overtraining means preventing exhaustion, passive recovery or "static rest" is safest. "Five weeks of rest appreciably improve both performance and mood state, and there is growing evidence that a very low level of exercise will speed recovery."{{Cite journal |last=Budgett |first=Richard |date=1994 |title=The Overtraining Syndrome. |url=https://www.jstor.org/stable/29724482 |journal=BMJ: British Medical Journal |volume=309 |issue=6952 |pages=465–468 |jstor=29724482}} If active recovery is performed during intense exercise, an athlete may find themselves in a state of being overtrained.{{cite journal | author = Dupont Grégory | display-authors = etal | year = 2004 | title = Passive versus active recovery during high-intensity intermittent exercises | journal = Medicine & Science in Sports & Exercise | volume = 36 | issue = 2| pages = 302–308 | doi = 10.1249/01.mss.0000113477.11431.59 | pmid = 14767255| doi-access = free }} The gradual variation of intensity and volume of training is also an effective way to prevent overtraining.

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Category:Exercise physiology

Category:Weight training