Overtraining Syndrome: A Sign That You May be Working Out Too Much

Sidelined by injuries. Sore muscles after every workout. Feeling tired more often than not. Catching every virus that goes around. Not seeing any progress from your workouts. If any of these statements rings true for you, overtraining syndrome might be the cause. We often get the idea that if some exercise is good, then more is better. When we push our bodies beyond what they can handle and don't give them what they need to rest and recover properly from our workouts, they may fight back and let us know it's time to take a break. So listen up and see if your body may be telling you that it's time for a break.

Overtraining syndrome occurs when we push our bodies beyond their ability to recover from exercise. You may not realize it, but after each workout your body needs rest, proper nutrition, and a certain amount of recovery time before the next workout. Not fulfilling each of these after every workout will not cause overtraining syndrome. However, when we frequently neglect one or more of these factors we may experience the signs of overtraining syndrome.

The signs that you may be overtraining can include tiredness, susceptibility to viruses, difficulty sleeping, a plateau in weight loss, no progress in workouts or even a decrease in strength, frequent muscle soreness, irritability and a lack of motivation. Everyone's experience with overtraining is unique, so keep in mind that you may not have all of these symptoms, or you may have ones not listed.

Overtraining syndrome often happens to athletes who are training for an event. We all know that to improve in a sport and perform well we need to push our bodies and work hard. However, when we push beyond the body's ability to recover, the signs of overtraining may occur and progress may come to a halt. Overtraining can also happen to those who are trying to lose weight or get in shape. We know that exercise is good for losing fat and building muscle. If results are slower than we like we sometimes think that more exercise will mean faster results. This may not be the case, if nutrition, rest and recovery time are not factored in.

Fortunately, overtraining syndrome can easily be prevented. Taking one day off a week from exercise allows the body a greater chance for recovery. Getting 7-8 hours of sleep a night is critical for the body to be ready for the next workout. With our busy lifestyles, getting enough sleep can seem impossible. However, if you want your workouts to be successful and to avoid overtraining, sleep must be made a priority. Finally, adequate nutrition is a crucial factor that we often forget. Food is the fuel that runs our engines. Without enough food our engines fail to function at their best and may run out of steam. Your muscles begin the recovery process right after your workout, so consuming a high carbohydrate snack shortly after your workout will aid your body in the early recovery process.

If you believe you are experiencing the symptoms of overtraining syndrome start by taking some time away from exercise. This can be difficult mentally, but the body needs it. Take a week off, more if your symptoms are severe. During this time reevaluate your exercise and nutrition regimen. Determine if you are exercising too much, not eating enough, not giving the body adequate recovery time, or pushing too hard during your workouts. Make the necessary changes to prevent overtraining syndrome from occurring again.

Overtraining syndrome is common occurrence for athletes and those who workout regularly, but is easy to avoid with rest, recovery time and nutrition. Do not underestimate the importance of listening to what your body is telling you, and make adjustments accordingly so you can continue to see the progress you want.