Overtraining: Too Much of a Good Thing?

We all know exercise is good for us, so surely the more exercise the better, right?

On one hand, this statement rings true - there is a definite dose-response relationship between exercise and improved fitness, meaning that the more you do, the greater the benefit you will see. 

However, there is a tipping point when increasing your dosage of exercise has a negative effect and can cause more harm than good. This tipping point can be reached by doing too much exercise without adequate recovery or by under-fuelling your body for the amount of exercise you are doing. Both situations lead to what is known as overtraining – a dangerous zone which can lead to injury, long-lasting fatigue or illness.  

Overtraining can occur for a number of reasons and it is important that athletes of all ages and abilities become aware of the signs and symptoms so you don’t fall into the overtraining trap.

Your body grows stronger, fitter and leaner while you are resting and recovering.

Common symptoms of overtraining can include: 

• Excessive fatigue, especially when you’re not training 

• Loss of motivation or enthusiasm to train 

• Agitation and moodiness 

• Chronic or nagging injuries  

• Insomnia or sleep problems 

• Decreased/poor performance in competitions 

• Increased feelings of stress, anxiety and depression 

It is important to note that if you feel one or two of these symptoms in isolation, it does not necessarily mean you are overtraining. It is worth having a chat with your GP if you are experiencing any of the above symptoms to determine the cause.

So what should you do if you are overtraining?

Rest

One of the primary and most important ways to recover from overtraining is to rest. The duration of your rest will be determined by how long you have been over training for – the longer you over-train, the longer the rest period you will need. 

Stay Hydrated

The human body is primarily made of water, which is critical for all body functions. Adequate water intake is critical to avoid dehydration, which can negatively affect your training. Dehydrated tissues are more prone to injury as they struggle to gain needed nutrients to heal and repair. 

Relieve tension and stress

There are many ways you can manage stress and tension, and the best way is different for each person. Massage, meditation, acupuncture and yoga are all examples of ways that you can relieve stress and tension. 

Listen to your body

If you are getting injuries, have constant muscle soreness or are feeling irritable or excessively fatigued, then take note of what you are feeling and rest. You could also train a different body part to allow your body to recover. 

Your body does not grow stronger, fitter or become leaner when you are training. These improvements occur when your body is resting and recovering.

So, remember to allow yourself to rest as you will see greater improvements when you find balance between exercise and rest.

Train smart!