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Overtraining syndrome: what it is and how to avoid it

Overtraining symptoms

Common symptoms include:

  • Long-term decrease in sports performance
  • Less motivation to exercise
  • Low mood
  • Muscle soreness, aches and pains
  • Loss of good quality sleep
  • General tiredness or fatigue

Symptoms can vary wildly from person to person. Other life stresses, such as working long hours, difficult relationships, dieting, and not getting enough sleep, can accelerate the syndrome.
The only reliable method to assess if you have overtraining syndrome is to track how long it takes you to recover. If you bounce back after a week or two, you probably weren't overtraining.

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Overtraining syndrome: what it is and how to avoid it

Overtraining syndrome: what it is and how to avoid it

https://theconversation.com/overtraining-syndrome-what-it-is-and-how-to-avoid-it-145508

theconversation.com

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Key Ideas

Pushing yourself too hard

Pushing your body to reach new levels of fitness requires commitment and effort that are intense and challenging.

But without the right balance of rest and recovery you could end up with a long-term fatigue condition called overtraining syndrome.

Overtraining symptoms

Common symptoms include:

  • Long-term decrease in sports performance
  • Less motivation to exercise
  • Low mood
  • Muscle soreness, aches and pains
  • Loss of good quality sleep
  • General tiredness or fatigue

Symptoms can vary wildly from person to person. Other life stresses, such as working long hours, difficult relationships, dieting, and not getting enough sleep, can accelerate the syndrome.
The only reliable method to assess if you have overtraining syndrome is to track how long it takes you to recover. If you bounce back after a week or two, you probably weren't overtraining.

Overreaching and best training recovery tools

Overreaching is a similar condition to overtraining and it is also characterized by performance decline, but recovery takes several days to weeks. Hard and frequent training, coupled with poor sleep, high levels of stress, and low calorie, low-carb diet may all make someone more likely to develop overtraining syndrome.

The best recovery tool is to manage your training.

  • Take a break from demanding exercise and let your body heal and repair itself. Do light activities, such as walking or stretching.
  • Ensure you're eating healthily
  • Aim for a sufficient amount of undisturbed sleep each night.

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