OVERTRAINING: SYMPTOMS, CAUSES AND LITTLE TRICKS TO DETECT IT
since a while, we can go out to train outdoors again , something that athletes have been asking for since the state of alarm was established. When it comes to resuming the sport, or starting to practice it, it is important that we do it progressively, gradually increasing the workload in order to avoid falling into possible overtraining .
First of all clarify that overtraining is not an easy pathology to detect since there is no reliable way or a determining symptom that tells us for sure that we are overtraining. That is why it is better to speak of “overtraining syndrome” , and these are the symptoms that usually occur.
- Continuous or prolonged drop in performance: and despite reducing the pace and intensity of training . This is the clearest symptom that we are overtraining and also the most problematic, since in the event of a drop in performance what we usually do is train more to compensate for it instead of taking time off. Be careful, because the keywords here are “continuous” and “prolonged”: if in a session you feel lazier than normal it is possible that you are simply having a bad day.
- Alteration of heart rate at rest: it is a good idea that we know what our heart rate is at rest to have a reference value. It’s easy and it only takes a minute: for a week, upon waking and before getting out of bed, measure your heart rate (measure the number of pumps in 10 seconds by placing two fingers on the carotid artery, in the neck, and multiply it by 6) and take the average. If you notice that your resting heart rate rises significantly, it may be a sign of overtraining.
- Lack of concentration and coordination
- Sleep disorders and lack of appetite , with the consequent loss of weight.
Overtraining occurs when you do not rest well even if you think you do, so you want to cover more workouts in a period of time in which the body is not able to assimilate.
How to detect overtraining?
The overtraining manifests constant tiredness and muscle fatigue and if not detected and stopped resulting in possible injury. If you feel like this and suspect that you may be overtraining there are little tricks to detect it quickly.
Trick number 1
Sit on a sofa chair and take your pulse. Get up quickly while still taking your heart rate. Have they gone up by more than twenty? If so, it is very likely that you are overtraining , take off some training of the week, add more breaks or do not load the workouts so much, that they are more bearable, with less effort.
Trick number 2
This is much more reliable but we need to keep track, a file or history, of the keystrokes you have at rest. Write them down every day as soon as you wake up, or get out of bed. After this, if you suspect that you may be overtrained, you just have to take your heart rate at rest on those days as well. If they are clearly higher than your heart rate file, you are overtrained.
The causes and consequences of overtraining
The main cause of overtraining, obviously, is excessive training , but it can also be linked to other factors such as poor hydration or an unbalanced diet . Planning both training and diet is essential to avoid falling into this trap. In training, more doesn’t always mean better .
The consequences of overtraining usually range from injuries caused by this lack of concentration and coordination and by the indiscriminate increase in intensity and frequency of training, to hormonal changes ( dysmenorrhea is frequent in the case of women) and even psychological problems such as depression or anxiety .
Have you ever suffered from overtraining syndrome? How have you solved it?
You already know, to make a better mark and improve yourself you don’t necessarily have to train more, remember that much of the progress is achieved by resting well and, of course, avoiding overtraining.