Overtraining: What It Is And How to Prevent It

So what is Overtraining?  Many people loosely use this term to describe “training too much”.

The sports science definition suggests something a little different and indicates that Overtraining is: a physiological state caused by an excess accumulation of physical, psychological, emotional, environment, and chemical stress. From this point forward, let’s use this definition when referring to Overtraining; for “training too much” let’s use the term Overtaxing.

Overtraining: a physiological state caused by an excess accumulation of physical, psychological, emotional, environment, and chemical stress.

Despite what type of athlete you think you are, overtraining is usually only experienced by high level athletes like olympians. And, when it does occur it’s debilitating and it affects all of the body’s systems; symptoms range from depression, constantly sore muscles (in excess of 72 hrs), nagging injuries that just won’t heal, and more. Overtraining is not something that can be fixed with a good nights sleep. Rather, the recovery process is usually days, weeks, or even months.

What some of you might be familiar with, as your definition of overtraining, is Overtaxing; a term I stole from a popular blog: T-nation.  So let’s talk about Overtaxing, instead of Overtraining, as it is likely more relevant.

So what causes Overtaxing?  Overtaxing is usually caused by a substantial increase in physical stress – nervous, immune, or hormonal – to the body without necessary and adequate recovery; one of the biggest factors of recovery is adequate sleep.

Overtaxing: when you have a substantial increase in physical stress to the body – nervous, immune, or hormonal – without adequate recovery.

Signs of Overtaxing (you will often have a combination of these symptoms):

  • Elevated heart rate in the morning – 5-10 bpm higher than normal
  • Lingering muscle soreness – longer than 72 hrs
  • Weights feel heavier on your joints
  • More frequent or long-lasting illnesses
  • Sudden increase in subcutaneous water retention
  • Increase in resting blood pressure
  • Itchy eyes
  • Feeling like the day after a night out or having a hangover
  • Guys, you will like this one: Lack of morning erection or marked decrease in sex drive and performance

If you are regularly having some of these symptoms, you should re-evaluate your training program and your overall lifestyle. Continued exposure to these symptoms will results in poor performance and you’ll have problems with: on-going recovery, inability to complete workouts, decreased aerobic capacity, early onset fatigue and poor physical performance.

So how do you prevent Overtaxing from happening? The biggest way is to make sure that you have proper recovery, and you can do this a few ways:

  • Get more sleep; aim for 7 hrs+ each night
  • Split your training days up so that you are giving adequate rest to muscles groups
  • Deep-tissue or sports massage of the affected muscles
  • Make sure your program is periodized
  • Reduce volume and intensity of workouts periodically, or take a break from training altogether; this would be incorporated into a properly periodized program
  • Proper Diet (if your goal is performance):
    • Ensure your calorie intake matches expenditure
    • Ensure high enough carbohydrates intake to refuel glycogen stores lost during training
    • Ensure high enough protein intake to help facilitate proper muscle repair
    • Addressing any vitamin deficiencies if they are present

In the past I’ve Overtaxed myself many times. Typically it happens when I increase my exercise substantially – for whatever reason – coupled with inadequate recovery, which is usually spending too many consecutive nights working late and sacrificing sleep. This usually first surfaces as a “scratchy” throat, which then results in a viral head cold soon after.

This happens less often now, I’m more conscious of how much i’m exercising and I put more importance on recovery. I say “less often” because sometimes “life happens” and there are things that, sometimes out of my control, alter time priorities which end up affecting my ability for proper recovery.

I hope this post has helped you recognize the signs and symptoms of “Overtaxing” and understand that recovery is a very important part of any exercise program.

Till next time,

-Mike

Author Bio: Michael Fouts

Mike blogs on this website – michaelfouts.com – obviously, but also owns a Mobile and Online Personal Training Company called OverHaul Fitness. Mike loves helping people manipulate their body composition; losing weight while retaining muscle, or putting muscle on while minimize fat gain. Mike’s spare time is spent being active (hockey, squash, triathlons), eating sandwiches or beef jerky, or watching thought provoking movies or tv series (like Westworld). Connect with Mike via email: Mike@overhaulfitness.ca, or Social Media – links below:

Facebook I  Instagram I  Twitter  I Google + I  LinkedIn  I Youtube

Like this blog post? Sign up to be updated when new blog posts are live:

You might also like:

Recipe: Easy Bake Salmon

Affiliate disclosure: this blog contains affiliate links.  This means that if you click through a link and make a decision to purchase, Michael Fouts Inc. will receive some compensation from the vendor; at no cost to you.