Are You Overtraining?

Very few things in life compare to the feeling of achieving a new fitness milestone. Achieving a fitness goal requires months of training and pushing your body physically to its limits. For many, this pursuit of a new physical achievement can become addictive. It is also true that the longer you have been at a particular sport or form of exercise the longer it takes to achieve a new accomplishment. For instance, when you first begin weight lifting you find yourself constantly hitting new PR’s as your body adapts to the movements. Over time, however, the PRs become few and far between as you get closer to the limits of what your body is capable of achieving naturally. What I have noticed working with athletes and fitness junkies over the years is that overtraining is extremely common and often leads to injury and set back. Having the ability to identify when you might be overtraining and knowing how to intervene can be critical in avoiding injury.

Signs That You are Overtraining

Everyone is unique in how their body responds to physical stress. Knowing your body and when to push it and knowing when to hold back is a big part of avoiding injury caused by overtraining. A few of the most common signs of overtraining include the following:

1. Plateau in Progress - If your recovery is not able to overcome your workload then training adaptations can no longer take place. Muscle building occurs as a result of your body repairing damaged muscle fibers by forming new thicker strands of muscle fibers (hypertrophy). For muscle growth to occur the rate of muscle protein synthesis must be greater than the rate of muscle breakdown. Adequate rest Is required so that the body can repair and strengthen itself in between workouts.

2. High Perceived Exertion- We all have those days when the weights just feel heavier and what is usually a small effort for us feels substantially more taxing. This is a normal part of training, as long as it only lasts a day or two. If this feeling of increased exertion/effort persists for a week or more this is cause for concern.

3.Low Heart Rate Variability (HRV)- Heart rate variability is defined as the variance in time between the beats of your heart. It’s a measure of how your heart is responding to signals from your sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) branches of your autonomic nervous system. The sympathetic and parasympathetic systems are both sending signals to your heart simultaneously. Ideally, you want your body to respond to both sets of input this allows your body to adapt to its environment and perform optimally. If you have a low HRV this means that one branch is dominating and it’s usually the sympathetic branch. If your sympathetic branch is dominating even when you are at rest this is a sign that your body is working hard to overcome some type of stressor (fatigue, dehydrating, sickness). Monitoring your HRV is a great way to ensure that you are getting adequate rest and recovery from your training.

4. Depression/loss of motivation- The psychological effects of overtraining can be harder to identify as a sign of overtraining. This is because episodes of depression or a drop in motivation can easily be attributed to other stressors that may be going on in your life. It is completely normal to dread your training every once in a while. However, when you find yourself dreading it constantly this could be a sign that there is a problem. No longer having the drive to push yourself could be a direct result of your lack of progress or your increase in exertion. Not to mention, if your HRV is low (as discussed in sign #3) this likely means your sympathetic nervous system is in overdrive and likely impacting your sleep. Sleeplessness will further contribute to your lack of drive and this can also lead to depression if it persists.

5. Injury- One you are in a state of overtraining you are at a higher risk for both acute and overuse injuries to occur. When fatigued, your form usually suffers considerably and this sets your body up for potential injury. Increased recovery times and increased exertion will also result in “messy” workouts. Messy workouts not only mean bad form but the development of poor movement compensation patterns. Poor movement compensation patterns can place abnormal stress on muscles and tendons. Abnormal and repetitive stress on a particular tendon can lead to the development of a tendonitis. Lastly, being in a state of overtraining increases your muscle’s vulnerability to injury due to the rate of breakdown being greater than the rate of regrowth. Hopefully, you can identify and reverse the effects of overtraining before an injury occurs.

What to do if You Think You are Overtraining

Rest

The obvious answer here is rest. How long you rest and to what extent is highly dependent on the individual and how much damage has occurred due to overtraining. If you pick up on the signs of overtraining early enough you may only need to take a few days off and then decrease the intensity of your training for a while. On the other hand, if you feel you have been in a state of overtraining for quite some time you may need weeks of rest from training before you resume on a much lighter scale.

Restore your tissues

During your period of “rest” from your training take time to give your tissues some love. Deep tissue work will help restore the healthy state of your muscle tissues. Gentle exercises such as yoga, walking, cycling or swimming are encouraged. We also recommend the use of a sauna or hot bath to stimulate your heart rate without causing physical stress to your muscle tissues. Heat therapy will also encourage blood flow and thus promote tissue healing. Take time to identify and address restrictions in mobility in order to facilitate optimal movement patterns.

Refuel

Proper nutrition is essential in overcoming overtraining syndrome. Ensure you are getting the proper levels of protein, fat, and carbs from high-quality food sources. Also, ensure that you are adequately hydrated. Try to stay away from sugary food or beverages that will promote the inflammatory state that you are trying to overcome. We also recommend taking a good multivitamin as well as a probiotic in order to promote a healthy gut microbiome. If you feel like you need more attention in this area we recommend seeking the help of a professional. You may benefit from blood work to identify possible nutrient deficiencies.

How to Prevent Overtraining

In order to prevent overtraining, you must take a very proactive approach when it comes to your training regimen. Regular rest days are imperative, especially after long or demanding workouts. A rest day does not have to mean avoidance of all activity. An active rest day includes the performance of low impact activities such as swimming or yoga. Active rest days also help to prevent training burnout by switching up your routine and allowing you to be active in something that isn’t your particular sport or fitness routine of choice. Including a regular “deload” week in your training regimen is another option to consider to avoid overtraining. Finally, if you really want to be sure you are getting the appropriate amount of recovery you can consider investing in the “WHOOP” Strap. The WHOOP strap measures your heart rate constantly and calculates your daily heart rate variability. The WHOOP strap gives you insight into your bod'’s state of recovery, strain, and sleep. It essentially lets you know when you should take it easy and when you should push it to the limits.