Overtraining and burnout
From Psychology Wiki
Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes. It occurs when the volume and intensity of the exercise exceeds an individual's recovery capacity. They cease making progress, and can even begin to lose strength and fitness.
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[edit] Other symptoms
Overtraining may be accompanied by one or more concomitant symptoms:
- Persistent muscle soreness
- Persistent fatigue
- Elevated resting heart rate
- Increased susceptibility to infections
- Increased incidence of injuries
- Irritability
- Depression
- Loss of motivation
- Insomnia
- Decreased appetite
- Weight loss
[edit] Causes
Improvements in strength and fitness occur only during the rest period following hard training. This process takes at least 36 hours to complete. If sufficient rest is not available then complete regeneration cannot occur. If this imbalance between excess training and inadequate rest persists then the individual's performance will eventually plateau and decline.
Overtraining occurs more readily if the individual is simultaneously exposed to other physical and psychological stressors, such as jet lag, ongoing illness, overwork, menstruation, poor nutrition etc. It is a particular problem for bodybuilders and other dieters who engage in intense exercise while limiting their food intake.
A number of possible mechanisms for overtraining have been proposed:
- Microtrauma to the muscles are created faster than the body can heal them.
- Amino acids are used up faster than they are supplied in the diet. This is sometimes called "nitrogen deficiency".
- The body becomes calorie-deficient and the rate of break down of muscle tissue increases.
- Levels of cortisol (the "stress" hormone) are elevated for long periods of time.
- The body spends more time in a catabolic state than an anabolic state (perhaps as a result of elevated cortisol levels).
[edit] Treatment
Please remember that Wikipedia is offered for informational use only. The information is in most cases not reviewed by professionals. You are advised to contact your doctor for health-related decisions.
Allowing more time for the body to recover:
- Taking a break from training to allow time for recovery.
- Reducing the volume and/or the intensity of the training.
- Suitable periodization of training.
- Splitting the training program so that different sets of muscles are worked on different days.
Changing diet:
- Ensuring calorie intake matches (or possibly exceeds) expenditure.
- Ensuring total calories are from a suitable macronutrient ratio.
- Addressing vitamin deficiencies with nutritional supplements.
Some claim spa treatments are effective:
- Deep-tissue or sports massage of the affected muscles.
- Self-massage of the affected muscles.
- Cryotherapy and thermotherapy.
- Temperature contrast therapy. (contrast showers etc).
[edit] External links
| This page uses content from the English-language version of Wikipedia. The original article was at Overtraining. The list of authors can be seen in the page history. As with Psychology Wiki, the text of Wikipedia is available under the GNU Free Documentation License. |
