OVER TRAINING

SIGNS AND SYMPTOMS OF OVERTRAINING SYNDROME IN

ATHLETES

✓ Overtraining syndrome is a condition that occurs when you train too

much or too hard without giving the body enough time to rest. It is
common with athletes who, in training for competition or a specific
event, train beyond their body's ability to recover.

✓ Athletes often exercise longer and harder so they can improve at

their sport of choice. But without adequate rest and recovery, these
training regimens can backfire and actually decrease performance.
They can also reduce quality of life.
✓ Proper athletic conditioning requires a balance between
overload and recovery. Too much overload and/or too little
recovery can result in both physical and psychological symptoms
of overtraining, potentially leading to overtraining syndrome.
SYMPTOMS OF OVERTRAINING
Some of the most common symptoms existing with overtraining
syndrome include:
• A compulsive need to exercise
• Decreased appetite or weight loss
• Feeling depressed, anxious, moody, or irritable
• Increased incidence of injuries or headaches
• Insomnia
• Irregular heart rate or heart rhythm
• Lack of energy, feeling washed-out, tired, or drained
• Loss of enthusiasm for the sport, or reduced competitiveness
• Lower immunity (increased number of colds, and sore throats)
• Mild muscle or joint soreness, general aches and pains
• Reduced training capacity, intensity, or performance
• Reproductive issues
• Trouble concentratin
I M PA C T

✓ Overtraining syndrome can impact a person several ways. One is

decreased performance. Performance decreases with overtraining
syndrome can be long-lasting, sometimes taking several weeks or
months to turn around.

✓ There are psychological effects as well. Some studies have found that
overtraining can lead to poorer mood. Others have connected
overtraining syndrome specifically with greater feelings of anxiety and
increased depression.
✓ In these ways, overtraining the body without giving it time to rest
can impact athletes both physically and mentally. This means that
its effects can be felt both inside and outside the training room.

✓ New exercisers can feel discouraged. Advanced exercisers may

want to give up, never fully realizing or achieving their peak
performance.
SELF-DIAGNOSIS

✓ While there are many proposed ways to objectively test for

overtraining, the most accurate and sensitive measurements are
psychological signs and symptoms and changes in an athlete's
mental state. Decreased positive feelings for sports and increased
negative feelings, such as depression, anger, fatigue, and irritability
often appear after a few days of intensive overtraining.

✓ A training log that includes a note about how you feel each day can
help you notice downward trends and decreased enthusiasm.9 It's
important to listen to your body signals and rest when you feel tired.
You can also ask those around you if they think you are exercising
too much.
✓ Another option is to document changes in your heart rates over
time. Track your aerobic heart rate at specific exercise intensities
and speed throughout your training and write it down. If your
pace starts to slow, your resting heart rate increases, and you
experience other symptoms, you may heading toward
overtraining syndrome.

✓ Track your resting heart rate each morning. You can do this manually
by taking your pulse for 60 seconds immediately after waking up or
you can use a heart rate monitor or fitness band. Any marked
increase from the norm may indicate that you aren't fully recovered.

✓ You can also test recovery via the orthostatic heart rate test.11 This
involves resting for 10 minutes, recording your heart rate for minute,
standing up, then noting your beats per minute at various intervals
(15 seconds, 90 seconds, and 120 seconds.
T R E AT M E N T

If you suspect you are overtraining, start with the following:

• Begin cross-training. This often helps athletes who are overworking

certain muscles or suffering from mental fatigue.
• Get a sports massage. This may help relax you mentally and physically.
• Engage in stress reduction techniques. Increase your relaxation and
reduce your stress with deep breathing and progressive muscle
relaxation exercises.
• Hydrate. Drink plenty of fluids.
• Alter your diet, if necessary. Make sure you are getting enough protein
and carbs to support full training recovery. (Carbs are important for
endurance athletes and protein is important for athletes relying on
muscle strength and power.)
• Rest and recover. Reduce or stop the exercise and allow yourself a few
days of rest.
✓ Research on overtraining syndrome published in 2015 shows
getting adequate rest is the primary treatment plan.

✓ Total recovery from overtraining can take several weeks. However,

if you don't notice any improvements or start to feel worse, you
may want to consult with your doctor. Your doctor can help you
find ways to balance training and recovery, improving your
performance and health.
PREVENTION

✓ It's often hard to predict overtraining because every athlete

responds differently to certain training routines. It is important,
however, to vary training through the year and schedule in
significant rest time.

✓ If you recognize warning signs of overtraining, it's important to

objectively measure your training routine and make
adjustments before you wind up sick or injured.
Thank You!