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Overtraining Syndrome – How It Can Kill Your Performance

Administrator May 15, 2019

As hardcore athletes, we will do almost anything to gain a competitive advantage. We will train harder, eat better, take supplements, and do almost anything to get a performance edge. We love it. The harder we train, the better our performance gets (until one day, something bad happens, and we get over trained).

What is overtraining? Overtraining is a syndrome caused by an individual training too hard, too long, and with insufficient recovery. When overtraining occurs, one of three problems typically arise. These problems can be seen below:

  • Hormonal changes – Increased cortisol, decreased testosterone, decreased growth hormone
  • Injuries – When an individual is over trained, he/she is likely to get injured.
  • Mental – With overtraining, an individual often fatigues, becomes depressed, and becomes anxious.

The mental, hormonal changes (along with increased injuries) will have a substantial negative impact on an individual’s performance. And it gets worse. The more one trains, the worse these negative effects become.

Since overtraining is serious and has some negative consequences, it’s essential to avoid overtraining.
Here are some steps to avoid overtraining.

  1. Listen to your body. If you’re too sore or too fatigued to train, take a rest day or several rest days.
  2. Follow a periodized training plan that is designed to keep you from overtraining. It builds up and then has pre-programmed phases where training load is reduced. In that manner, you get the best results and can minimize the risk of overtraining.
  3. Eat properly. Proper nutrition is essential to minimize the risk of overtraining
  4. Get enough sleep. This means a minimum of 7-8 hours of sleep per night.
  5. Use exercise recovery techniques. Stretch and foam roll after training. Get professional bodywork to help your muscles recover.

Overtraining is serious, so it’s important to recognize it as soon as possible and get some rest. Some symptoms of overtraining can be seen below:

  • Reduced performance
  • Fatigue
  • Muscle soreness and joint pain
  • Increased resting heart rate
  • Insomnia
  • Anxiety
  • Depression
  • Lack of enthusiasm
  • Reduced appetite
  • Injuries provides online strength and conditioning programs, physical medicine, rehab programs, and wellness programs. We offer these programs online so that peak health, wellness, and performance are available to all.


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