Overtraining – More is not always better.
When it comes to exercise, we tend to get hammered into us
Do more!
Go hard!
Push yourself!
This can be great motivational advice for those of those of us who could benefit from moving more. However, there are cases where more is not always better.
The Tipping Point
Exercise tends to have a ‘dose-response relationship’ which means the more you workout, the more benefits you can achieve. This is generally speaking as the type of exercise also makes a difference to the benefits you receive. However, there is a tipping point where more exercise can do more harm than good.[i]
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What causes overtraining?
Overtraining syndrome often happens when people train beyond their ability to recover.[ii]
This often happens in two ways:
Doing too much exercise without enough recover, or
Not fuelling your body enough.[iii]
These are often caused by a quick increase in the frequency, intensity or duration of training without the necessary time to recover.[iv]
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How can I tell if I am overtraining?
Overtraining has both mental and physical effects and affects the
nervous system,
cardiovascular system,
immune system,
endocrine system, and
our hormones.[v]
Physically it can result in
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Decreased appetite,
Depression,
Insomnia,
Loss of enthusiasm/motivation,
Irritability, and
What can I do about overtraining?
Gradually increase your exercise volume
As one of the key causes of overtraining is a dramatic increase in training volume, care must be taken to slowly increase your training volume/frequency/intensity.
So if you want to run further, slowly increase your distance rather than dramatically increasing it.[xi]
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Ensure you get enough rest (physically and mentally)
The second part of overtraining is not having enough time to recover. Therefore, care must be taken to allow your body and mind enough time to recover between workouts.[xii]
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Vary your exercises
When we do the same thing every day, we place the same loads on the same parts of our body. By adding variety to your exercise routine, you can change the load on your body as well as keeping things fresh for your mind.[xiii]
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Plan your program
Planning your program (or using a trainer to help you do this) will help you to do all of these things. It will allow you to plan enough rest and ensure variety as well as allowing for gradual progressions over time.[xiv]
Conclusion
Whilst most of the literature out there aims to help you exercise more, there are some cases where more is not necessarily better. When we exercise too much without providing sufficient time to recover, we risk overtraining. This can result in performance losses, frequent sickness, fatigue, decreased strength, depression, sleep difficulties, losses of enthusiasm/motivation and irritability. Overtraining can be prevented by planning you exercise to include sufficient rest periods, variety and gradual increases in volume.
[i] https://www.acefitness.org/education-and-resources/lifestyle/blog/6466/overtraining-9-signs-of-overtraining-to-look-out-for/
[ii] https://www.verywellfit.com/overtraining-syndrome-and-athletes-3119386
[iii] https://www.acefitness.org/education-and-resources/lifestyle/blog/6466/overtraining-9-signs-of-overtraining-to-look-out-for/
[iv] https://www.active.com/health/articles/what-is-overtraining
[v] https://www.active.com/health/articles/what-is-overtraining
[vi] https://sportandspinalphysio.com.au/key-tips-avoid-overtraining/
[vii] https://www.active.com/health/articles/what-is-overtraining
[viii] https://www.healthline.com/health/signs-of-overtraining
[ix] https://www.verywellfit.com/overtraining-syndrome-and-athletes-3119386
[x] https://www.active.com/health/articles/what-is-overtraining
[xi] https://sportandspinalphysio.com.au/key-tips-avoid-overtraining/
[xii] https://sportandspinalphysio.com.au/key-tips-avoid-overtraining/
[xiii] https://sportandspinalphysio.com.au/key-tips-avoid-overtraining/
[xiv] https://sportandspinalphysio.com.au/key-tips-avoid-overtraining/