Check out 5 steps to recover from overtraining according to experts on the subject.
One of the most daunting experiences for even the most devoted fitness enthusiasts is the spectre of overtraining. This phenomenon is not just about feeling a bit tired after a workout; it’s about pushing your body beyond its recovery capabilities, often without realising it until you’re deep in its throes. Today, we’re going to dive deep into understanding overtraining, its signs, and effective strategies for recovery.
The information on this article is based on a conversation that happened at the Mind Pump Podcast. The Mind Pump Podcast is an online radio show that talks all fitness-related and, usually, is provocative. Its hosts are Sal Di Stefano, Adam Schafer, Justin Andrews, and Doug Egge. They also have a YouTube channel with more than 700k subscribers.
So let’s see what these experts in fitness talked about the steps necessary to recover from overtraining.
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Understanding Overtraining
Understanding overtraining requires a nuanced grasp of the fine line between training hard and pushing oneself into a counterproductive state. This balance is crucial because while regular and intense exercise can lead to significant fitness gains, too much can trigger a cascade of biological responses that undermine these benefits.
Source: Anete Lusina on PexelsDefining Overtraining
Overtraining occurs when the volume and intensity of exercise exceed an individual’s recovery capacity. This leads to a decline in performance and potentially long-term setbacks in overall health and fitness levels. It’s essential to differentiate between what is known as “functional overreaching” and “non-functional overreaching.” Functional overreaching is a short-term increase in training load that, with proper rest, leads to performance improvements. However, non-functional overreaching, if sustained, can spiral into overtraining syndrome, which has more severe and enduring consequences.
The Physiology of Overtraining
The physiology behind overtraining involves several key systems within the body, including the neuroendocrine, immune, and autonomic nervous systems. When you train within your body’s ability to recover, exercise stimulates positive adaptations, such as increased muscle strength and improved cardiovascular efficiency. However, pushing beyond recovery limits can disrupt hormonal balance, impair immune function, and lead to chronic systemic inflammation.
Key hormonal disturbances involve glucocorticoids like cortisol, which is known as the ‘stress hormone’. Elevated cortisol levels over prolonged periods not only contribute to fatigue but also interfere with tissue repair and growth. Similarly, the sympathetic nervous system (responsible for the ‘fight or flight’ response) can become dominant, leading to increased heart rate, disrupted sleep patterns, and general feelings of restlessness or anxiety.
Identifying Thresholds
Recognising one’s threshold for overtraining involves tuning into the body’s responses to workouts. It’s crucial to note changes in performance metrics, such as a sudden inability to complete workouts that were previously manageable or experiencing declining results despite increased effort. Emotional and psychological signs are equally telling; feelings of burnout, staleness, and lack of motivation can precede physical manifestations of overtraining.
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Signs of Overtraining
Recognising overtraining is crucial because the symptoms can be subtle and often masquerade as other issues. Here are some common signs:
- Stalled or regressing performance: If you’re not just plateauing but actually finding your usual weights heavier or your running pace slower, it’s a red flag.
- Persistent fatigue: Feeling worn out isn’t just a post-workout issue; it lingers all day.
- Increased susceptibility to illnesses: Overtraining can compromise your immune system, making you more prone to infections.
- Mood changes: Irritability, depression, and lack of motivation are frequent mental/emotional symptoms.
- Sleep disturbances: This includes trouble falling asleep or staying asleep, despite feeling exhausted.
- Aches and pains: Persistent muscle soreness that doesn’t seem to go away with regular recovery methods.
5 Steps to Recover from Overtraining
Recovery from overtraining isn’t just about taking a day or two off. It requires a holistic approach:
- Take a Break: Start with a complete rest from high-intensity workouts for at least a week. This break is crucial for mental and physical recovery. Look at what led to overtraining. Often, it’s not just the volume but also the intensity and lack of variation in training.
- Sleep: Prioritize sleep — aim for 8-10 hours per night.
- Bump Up Calories: Nutrition-wise, ensure you’re getting enough calories to support recovery, especially from protein and complex carbohydrates. Stay hydrated and consider supplements that aid recovery, like omega-3 fatty acids, which can help reduce inflammation.
- Cut Volume in Half: Upon returning to training, one should significantly reduce the workout volume—specifically, cutting it in half from what was typical before the onset of overtraining symptoms. This approach is recommended because it allows the body to adapt back to the stresses of exercise without overwhelming it.
- Gradual Return to Normal Numbers: When you resume training, start slowly. Gradually build up your intensity and volume while monitoring how your body responds.
Read More: Most Important Muscles to Train to Look Bigger
Conclusion
Overtraining is a serious condition that can derail the most well-intentioned fitness regimes. By understanding its signs and taking proactive steps towards recovery, you can ensure that your training leads to success, not burnout. Always listen to your body and remember that sometimes, less is more when it comes to achieving the best fitness results.
Watch the video to fully understand these 5 steps to recover from overtraining and how you can get back to being a beast in the gym.
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