Many high level athletes and recreational exercisers underestimate the importance of rest in any training program. This can lead to overtraining syndrome.
Definition of Overtraining Syndrome
Overtraining can best be defined as a collection of symptoms and behaviors that occur in athletes after repeated strenuous training sessions, with inadequate rest to allow for proper muscle recovery. The overtraining syndrome may persist for weeks or months, depending on the length and intensity of overtraining leading up to the individual’s symptoms.
Physiology of Overtraining Syndrome
In order to improve strength or athletic performance, physical training is required. Training generally involves stressing the skeletal muscles or cardiovascular system. This stress temporarily fatigues and weakens the muscle. There is also minor damage done on a cellular level during training. While exercise temporarily weakens muscle, adequate rest allows for repair of this damage. This principle is exemplified by the following coaching adage: workouts occur in the gym, but strength increases occur outside of the gym. In overtraining syndrome, there is inadequate rest time between exercise sessions, preventing adequate repair and recovery. This cycle leads to decreased performance, fatigue, and other symptoms.
Symptoms of Overtraining Syndrome
- Fatigue, persisting even with rest
- Difficulty sleeping
- General irritability and inability to concentrate
- Loss of motivation
- Persistent muscle soreness
- Loss of the menstrual period in females
- Physical problems such as diarrhea, frequent colds or flu like symptoms and increased resting heart rate
Diagnosis and Treatment of Overtraining Syndrome
Diagnosis of Overtraining Syndrome is made by process of elimination. A thorough medical evaluation should be performed to rule out other diseases, before presuming an athlete is suffering from overtraining. Physical examination and laboratory tests will be negative in cases of overtraining syndrome.
Treatment of the disorder revolves around rest. The longer the period of overtraining, the more rest will be required. The length of rest may range from 2 or 3 days, to several weeks, depending on severity of overtraining. There is no hard and fast rule as to how much rest is needed. Generally, though, the rest period should extend until symptoms of overtraining have resolved. Once symptoms have resolved, the athlete may return to training on a limited basis, slowly increasing his or her workload as long as he or she remains symptom-free.
Prevention of Overtraining Syndrome
Prevention of overtraining syndrome requires use of restraint and common sense when training. This is true for both recreational exercisers, as well as high level athletes. Care should be taken to get adequate rest between training sessions and competitions. Although there is a tendency, particularly in new recreational athletes, to feel that “more is better” in terms of training volume, this approach will quickly lead to overtraining. To avoid overtraining, athletes should not performing the same workout routine two or more days in a row, and should alternate training sessions between high intensity speed training and lower intensity endurance training. Additionally, scheduled rest days should be incorporated into all training programs, to allow for adequate recovery.
