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Over Training

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Over Training Syndrome?

Over training, sometimes known as Over Training Syndrome, is a rather common problem among athletes. The over-trained athlete's body has become abused and egulatory mechanisms of the body can not return back to "normal" during the one or two days of a normal recovery time.

At first the over-trained state can be mild and if an athlete rests, his or her body will recover quickly. Later it may be more severe, and an athlete will be exhausted. The exhaustion is typical for experienced endurance athletes, who usually react in this way. Overtraining-like states can also be induced by stress. Add stress to physical over-training and you are dealing with total body stress.

Positive & Negative Stress

Stress can be caused by both positive and negative factors. These may be a holiday, vacation, personal achievement, change in residence, school or job, change in social and recreational habits, financial problems, divorce, trouble at school, trouble with the law, death or birth in the family.

Physiological factors are a different type of stress. This kind may be caused by travel, sleep loss, races, changes in training, environmental changes (altitude, humidity, temperature), illness, injury, menstrual cycle or pregnancy. See Warning Signs of Stress to learn the signs and symptoms.

Finding Balance

The balance between training, other stressors and recovery has to be just right. If there is an insufficient recovery time after exercise, fatigue will accumulate. After several days or perhaps a week or two, the symptoms of over-training will show a drop in performance. Consequently, recovery could take as much as several months.

Signs and symptoms of over training vary from perons to person. The symptoms and signs are due to changes in the nervous system, your hormonal status as well as other physiological medical factors. The earliest and most common symptoms include tiredness and fatigue and a drop in performance despite continued training.

Outward Over Training Signs and Symptoms:

Tired person from too much exercise

  • Depression
  • Fatigue
  • Irritability
  • Bad mood
  • Anxiousness
  • Confusion
  • Excitement
  • Desperation
  • Lack of concentration
  • Unwillingness to train
  • Feeling of inability to go on training
  • Sleeping problems
  • Bad, or complete lack of appetite
  • Trembling hands
  • Abnormal sweating
  • Palpitation of the heart
  • Nausea
  • Dizziness

Physiological Over-Training Signs and Symptoms:

  • Increased heart rate
  • Muscle soreness
  • Decreased maximal heart rate
  • Menstrual irregularities
  • Decreased performance
  • Loss of strength
  • Increased illness and injury frequency
  • Loss of co-ordination

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