Causes of Over Training

Whilst progressive overload is necessary for improvements in performance, an athlete who is exposed to excessive overload is likely to develop chronic fatigue and his or her fitness level may decline or at least fail to improve.

The over trained state is usually brought about by an inappropriately rapid increase in the intensity, volume and/or frequency of training. Alternatively, an athlete may become 'overtrained' if a particular level of overload, which was initially tolerable, is maintained too long without programmed recovery periods. There are, however, other factors which contribute to overtraining. In fact, the over trained state occurs whenever the body is unable to adapt to the total amount of stress imposed upon it, regardless of the source of that stress.

Whilst psychological factors such as boredom and anxiety may not directly contribute to a decrease in physiological capacity they could obviously interfere with an individual's enjoyment of, and commitment to, an exercise program. As a result these non-physiological factors must be considered as detrimental to the training process.

Causes of overtraining
1. Excessive volume, intensity and/or frequency of training and/or physical labor.
2. Dietary deficiencies such as insufficient calorie and/or carbohydrate intake. Less common, but possible, are vitamin and mineral deficiencies.
3. Lack of sleep and sufficiently relaxing recovery periods.
4. Lack of meaningful diversions from training, anxiety, competitive pressure and training monotony leading to boredom.
5. Overexertion in non-training activities.

Unfortunately for the inexperienced exercise instructor, each person varies in terms of their susceptibility to overtraining and an appropriate rate of overload for one individual may be too drastic for another. However, the early signs and symptoms of overtraining may forewarn the educated participant of the potentially debilitating state which may develop.

Unfortunately the first signs of overtraining, including an unexplained stagnation or drop in performance, are often ignored. Many athletes and fitness centre participants may even compound the problem by training harder at this point. Obviously, a more appropriate course of action would involve a temporary reduction in the training load.

Signs and symptoms of overtraining
1. An unexplained drop in performance.
2. Development of overuse injuries, persistent joint or muscular soreness and/or pain.
3. Increased susceptibility to illnesses such as the common cold.
4. Loss of muscle mass.
5. Loss of appetite.
6. Insomnia.
7. Increased resting heart rate and/or blood pressure.
8. Lack of motivation and disinterest in training.
9. Decreased libido.
10. Nervousness, depression and irritability.
11. Amenorrhea (the unexplained absence of menstruation).