How often do you see people in the gym slugging away at the weights for crazy amounts of time, two hours or more some times. The saying too much of anything is bad for you applies to training also. Many people are unaware of the signs and implications of overtraining. According to Baechle and Earle 2008, overtraining can be defined as excessive frequency, volume or intensity of training that results in extreme fatigue, illness or injury. This overtraining is often due to a lack of sufficient rest, recovery and perhaps nutrient uptake. Short term overtraining (also called overreaching) is easily reversible with a few days of recovery. If this overtraining carries on beyond a reasonable amount of time (also known as burnout) the effects are much worse. The overtraining syndrome can last up to 6 months and in the worst case scenario overtraining can ruin an athletic career (Baechle and Earle 2008). During strength and power training the effects of overtraining can cause a reduction in performance for weeks or even months according to Baechle and Earle 2008. Overtraining may also suppress the immune system and according to Brooks et al 2005 overtraining is associated with increases in corticosteroid hormones which have a depressive effect on the immune system. Other symptoms of overtraining include:
¯ Desire to train and decreased joy from training
In acute epinephrine and norepinephrine
¯ Performance
Mood disturbances- decreased vigor, motivation and confidence, raised levels of tension, anger, fatigue, anxiety and irritability.
These are a few of the effects of overtraining so give these a think and remember to include adequet rest in your training. You only have one body.
Best regards
Shane Scott
References:
Baechle T.R. and Earle R.W. (2008). Essentials of Strength Training and Conditioning. 3rd Edition. Human Kinetics. USA, 114-117.
Brooks G.A., Fahey T.D. and Baldwin K.M. (2005). Exercise Physiology: Human Bioenergetics and Its Applications. 4th Edition. Mcgraw-Hill. New York, 664-665.
¯ Desire to train and decreased joy from training
In acute epinephrine and norepinephrine
¯ Performance
Mood disturbances- decreased vigor, motivation and confidence, raised levels of tension, anger, fatigue, anxiety and irritability.
These are a few of the effects of overtraining so give these a think and remember to include adequet rest in your training. You only have one body.
Best regards
Shane Scott
References:
Baechle T.R. and Earle R.W. (2008). Essentials of Strength Training and Conditioning. 3rd Edition. Human Kinetics. USA, 114-117.
Brooks G.A., Fahey T.D. and Baldwin K.M. (2005). Exercise Physiology: Human Bioenergetics and Its Applications. 4th Edition. Mcgraw-Hill. New York, 664-665.
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