Some believe it’s a myth. Others take it so seriously they are conscious not to challenge their bodies past a certain point – they work hard to understand the breakpoint between healthy exertive stress and destructive overtraining.
Overtraining Syndrome (OTS) is a real condition. It affects countless athletes and amateur gym goers every single day.
Whether you’ve been lifting weights or competing in triathlons for years or are new to fitness related pursuits, it’s important to be aware that overtraining can lead to serious physiological, neurological, and hormonal issues. In extreme cases, it can even cause death.
Unfortunately, most people who suffer from Overtraining Syndrome don’t know they are. How can you prevent overtraining, and what are the signs and symptoms you need to look out for? Let’s take a closer look at these questions and what they can mean for you.
The Ins and Outs of OTS
According to a study published by Jeffery B. Kreher, MD and Jennifer B. Schwartz, MD, OTS is a maladapted response to excessive exercises without adequate rest, resulting in changes to the neurological, endocrinologic, immunological systems and mood.
There are three stages of OTS, these include the following.
Stage One: Stress Adaptation
- Plateauing performance
- Early Stage adrenal gland dysfunction
- Poor recovery
- Elevated Cortisol Levels
- Diminished libido
- Depression
- Increasing resting heart rate
- Increased insulin levels
- Low sodium levels
- Irregular menses
Stage 2: Sympathetic Overtraining
- Often referred to as overreaching
- Plateaued performance
- Poor recovery
- Early stage adrenal gland dysfunction
- Elevated cortisol
- Irregular periods
- Dip in libido
- Mild depression
Stage 3: Parasympathetic Overtraining
- Plateaued performance
- Poor or limited recovery
- Early stage adrenal gland dysfunction
- Clinical depression
- Low resting heart rate
- Increased insulin
- Low sodium
What Can You Do to Avoid Overtraining?
It’s important to recognize that overtraining does offer some benefits, particularly stage 1. You can see significant gains during this period if you take plenty of time to rest after heavy trainings. Decrease the stress you’re putting your body through or over-rest. The key is to strike a balance between the two. A few simple ways you can do this include:
- Cut training by 75-100% if needed
- Eliminate high-intensity anaerobic training
- Replace with a low to non-impact activity
Unfortunately, if you find yourself in full overtraining mode, complete with elevated cortisol levels and depression, you will need more than rest to fully recover. The next step is to see a specialist who understands how overtraining damages the body and what can be done to reverse the process.
When To Seek Professional Help
If you’re suffering from the symptoms listed in stage 2 and 3, it’s time to seek the help of a real professional. Medical doctors can help, but what you require is someone who has helped others suffering from similar training issues. That’s where we can help. We work with OTS patients on a regular basis and can guide you as you recover.