How to understand that you have overtraining syndrome?
What is overtraining syndrome?
Overtraining syndrome is a condition that occurs when you exercise too much without giving your body enough time to rest. It is common among athletes who train beyond the capabilities of their body, especially when preparing for competitions.
Athletes often train longer and harder than the average person to achieve maximum results in their sport. But without adequate rest and recovery, these training regimes can have unpleasant consequences and actually begin to reduce physical performance.
For athletes and those involved in sports, a balance between work and recovery is required. Too much exercise and/or insufficient recovery can lead to both physical and psychological symptoms of overtraining. Proper hydration and nutrition are also important for performance and recovery.
Signs of overtraining
There are a number of signs that you should pay attention to, which may indicate that you have overtrained. Some of the most common symptoms of overtraining syndrome include:
* Decreased appetite or weight loss
* Feelings of depression, anxiety, dejection or irritability · Increased frequency of injuries or headaches
* Insomnia · Irregular heart rate or heart rate
* Lack of energy, feeling tired, tired or exhausted
* Loss of enthusiasm for sports or reduced competitiveness · Decreased immunity (increased frequency of colds and sore throats)
* Slight soreness of muscles or joints, general pain
* Reduced training ability, intensity or performance
* Reproductive problems
* Problems with concentration
How to prevent overtraining
It can be difficult to predict if you are at risk of overtraining because everyone reacts differently to different workouts. However, it is important for everyone to vary their workouts throughout the year and plan time for rest. It is recommended to objectively evaluate your training regime and make adjustments in the process.
If you think you're training too hard, try the following tactics to prevent overtraining syndrome.
Pay attention to your mood
A decrease in positive emotions from sports and an increase in negative feelings, such as depression, anger, fatigue and irritability, often appear after several days of excessively intense training. As soon as you begin to notice these feelings, rest or reduce the intensity.
Keep a training log
A workout log that includes notes on how you feel every day can help you notice declining trends and a decrease in enthusiasm. It is important to listen to your body's signals and rest when you feel particularly tired.
Watch your pulse
Another option is to track changes in heart rate over time. During your workout, track your resting heart rate and at a certain exercise intensity and record it. If your heart rate increases at rest or with a certain intensity, you may be at risk of overtraining syndrome, especially if any of the above symptoms begin to develop.
Monitor your resting heart rate every morning. You can do this manually by measuring your pulse for 60 seconds immediately after waking up. You can also use a heart rate monitor or a fitness bracelet. Any noticeable deviation from the norm may indicate that you have not fully recovered yet.
Take a heart rate test
You can also check your recovery with an orthostatic heart rate test. This includes resting for 10 minutes, recording your pulse for a minute, getting up, and then recording beats per minute at various intervals (15 seconds, 90 seconds, and 120 seconds).
Well-rested athletes will have a stable heart rate between measurements, but athletes who are on the verge of overtraining often experience a noticeable increase (10 beats per minute or more) when measured in 120 seconds.
Treatment of overtraining
Depending on the severity of the symptoms, there are several ways to naturally treat overtraining syndrome. If you suspect that you have overtrained, consider the following options. If you don't notice any improvement for a few days or the symptoms worsen, visit your doctor.
* Rest and Recovery: Reduce or stop exercising and allow yourself a few days of rest. Studies of overtraining syndrome show that proper rest is the main treatment plan.
* Hydration: Drink plenty of fluids. Proper water intake is the key to both recovery and prevention.
* Sports Nutrition: Make sure you get enough protein and carbohydrates to restore muscle. Carbohydrates are important for endurance athletes, and protein is important for athletes relying on muscle strength and power.
* Sports Massage: Studies show that sports massage is beneficial for muscle recovery and can reduce delayed muscle soreness.
* Relaxation Techniques: Stress reduction techniques such as deep breathing exercises and progressive muscle relaxation can help with rest and recovery.
Full recovery from overtraining syndrome may take several weeks or longer. The doctor can refer you to a physical therapist who will formulate a recovery plan that will help you get back on the right track.
Results
Now that you know the signs and symptoms of overtraining syndrome, the first step to getting back to your normal workout routine is rest, hydration and proper nutrition. It may take some time to get back to maximum performance, so try to be patient during the recovery process. Consult with your doctor if your systems don't go away or you have difficulty achieving a healthy balance between exercise and rest.
Remember that when you do any physical activity, it is important to listen to your body. Pay attention to how much work you have done at the moment and allow yourself to rest. After you take the time to recover, working one-on-one with a sports medicine doctor, physical therapist or personal trainer will help you achieve your fitness goals.
