Whether you’re a beginner or an elite athlete, watching out for the symptoms of overtraining is the key to maximizing your workouts and getting stronger and more resilient. If you’re sleep-deprived, your best option is to take a day or two of rest to catch up on sleep instead of exercising. Lack of motivation – be honest with yourself. SMR was one of the most common therapies used by Olympic athletes to reduce muscle and tendon pain and soreness during the 2016 Olympic games in Rio[, SMR is more effective than static stretching for increasing flexibility, mobility, and performance, and it works exceptionally well for reducing muscle soreness[, ]. Because of systemic inflammation and stress, overtraining can negatively affect your immune system[*]. Resting for 1-2 weeks should make any feelings of fatigue and other symptoms disappear. A deload week is an excellent way to prevent overtraining. If you’re an endurance athlete, you can monitor your resting pulse or heart rate every morning as a way to determine whether you’re training too much. More complex cases will require further rest, relaxation techniques, attention to dietary and fluid intakes and even psychological support. Self-myofascial release (SMR) is a form of therapeutic self-massage using foam rollers, tennis balls, lacrosse balls, or other tools. Irritability – are you grumpy and upsetting others too much? Good Fats on Keto Bad Fats on Keto Omega-6 Polyunsaturated Fats  Good Fats vs. Bad Fats: Now You Know The ketogenic diet is a high-fat diet that’s great for weight loss, mental clarity, and more. Since overtraining can cause sleep problems, you need to ensure you sleep adequately to recover from overtraining[, For athletes, naps, extended sleep periods, and better sleep practices can improve performance[, ]. Will I be able to go back to training people? Very high protein intake may not help prevent overtraining compared to moderate protein intake. On a keto diet, you get about 70% of your calories from fats, and for your long-term good health, you want, Vegan Keto Dinners Vegan Keto Breakfast Recipes Vegan Dessert Recipes The Takeaway Is following a ketogenic diet while being vegan possible? Getting enough quality sleep is critical for recovery from exercise and life stress. It’s common in people who lift weights, but it’s just as likely to occur in other physically active people — runners, competitive athletes, and even soldiers. In less severe cases, this alone may be enough to eliminate symptoms and re-invigorate the athlete. Caffeine reduces sleep pressure (a mechanism that allows you to get tired at night and enter deep sleep), and poor sleep quality worsens overtraining[*]. However, this is only true if you allow adequate rest and recovery. Overtraining refers to the mental, physical, and emotional consequences of exercising too much without enough rest and recovery[*]. Then you can return to full training with the incorporation of plenty of rest. Although it’s effective for temporarily reducing fatigue to train harder, you’ll ultimately make matters worse if you rely on caffeine during overtraining[*][*]. Another name for overtraining syndrome is unexplained underperformance syndrome[*]. A. is an excellent way to prevent overtraining. The real key to recovery from overtraining syndrome and prevention of a reoccurrence is education. Overtraining can occur when the intensity and/or volume of exercise becomes too much for the body to properly recover from. Functional overreaching is a short-term decrease in performance that fully improves after a few days to a week of rest[*]. Training hard and achieving your goals is incredibly rewarding, but recognizing the signs of overtraining can save you from illness, injuries, and other severe issues. If you train twice per day or train with high intensity, you may benefit from an even higher protein intake level[*]. Very high protein intake may not help prevent overtraining compared to moderate protein intake. Learn how your comment data is processed. In addition to causing the 12 signs of overtraining in the next section, over-exercising can also be fatal. A balance between stress (from training, competition, and life) and recovery is “essential for athletes to achieve continuous high-level performance”[*]. To solve the stress puzzle, avoid stressors when possible[*]. And if you’re a perfectionist, you’re more likely to experience training distress[*]. I never allow myself the time I need to fully recover. And we'll send you our Keto Kickstart guide and subscriber discounts. Overtraining syndrome is a long-term decrease in performance with other severe symptoms, lasting two months or longer, that is not explained by other causes such as disease[*].. Another name for overtraining syndrome is unexplained underperformance syndrome [*].. As you can see, each of these terms applies to different degrees of the same problem. You don’t have to eat more protein at every meal. Overtraining from excessive volume (or aerobic training) can look different from overtraining that is the result of high-intensity overload (anaerobic or resistance training). If you don’t like to sit still, active recovery or active rest is a perfect option for your rest periods. Depending on the duration of symptoms and the severity of the case, OTS is a serious condition which can take a long time to recover from. Normal training increases stress hormones like cortisol in your body, but chronic overtraining leads to low cortisol and feelings of fatigue. Competitive athletes and advanced trainees use periodized training cycles to reach peak performance at competition time or to achieve fitness goals. Quite honestly taking time off to heal and rest is terrifying to me. I am now in agony. When it comes to overtraining, prevention is vital. Typically DOMS lasts a day or two and goes away. Along with taking time off, sleeping more, and other methods to improve recovery, be sure to eat enough if you suspect you may be overtrained. If you keep getting sick or can’t seem to get over illnesses, it might be because you’re overtraining[*][*]. This site uses Akismet to reduce spam. Fatigue is the first symptom to become apparent. And when you can’t recover due to overtraining, your body is unable to repair your muscle fibers, so exercise like weight training causes catabolism (muscle loss)[, A study of endurance athletes suggests that overtraining increases morning resting heart rate by about 10 beats per minute[, A balance between stress (from training, competition, and life) and recovery is “essential for athletes to achieve continuous high-level performance”[, In a case study of an overtrained elite international rower, 12, rest days followed by six weeks of reduced-volume training allowed her to get back to competing within four months[, ]. has BCAAs and other keto-friendly ingredients formulated to enhance your training performance and recovery. Two to four grams of dried ginger powder per day can have an anti-inflammatory effect in your body, reducing pain and improving your post-workout recovery[*][*][*]. Novel insights of overtraining syndrome discovered from the EROS study. The principle of overload must be applied to any training program if you are to improve. Overtraining can cause fat gain as well as unwanted weight loss, particularly loss of muscle tissue[*]. I am a trainer. If you’re a perfectionist or feel anxious about taking time off, you’re not alone. However, insufficient protein in your diet can increase muscle soreness, impair recovery, and decrease performance[*].

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