What are the Symptoms of Overtraining?

    Overtraining is the attempt to do more work than the body can physically or mentally tolerate. Overtraining can occur when people push themselves to work too hard or too frequently during exercise. Some common symptoms of overtraining include:

•  Declined performance
•  Fatigue
• Muscle Soreness
• Injuries
• Unplanned weight loss
• Change in appetite
• Sleep Disturbances
• Lack of motivation
• Nervousness or feelings of depression
• Irritability or feelings of anxiousness

     However, these symptoms can vary by the type of workout(ex. resistance, aerobic or anaerobic) you are performing. For instance, an individual who engages in an intense resistance training program for a prolong period of time may experience a decline in strength, whereas an individual who engages in a prolonged aerobic program such as running may experience respiratory problems.

     Also, overtraining has a major impact on muscle building and hormonal levels. Overtraining causes an increase in cortisol and a decrease in testosterone which can lead to protein catabolism. Decreased testosterone levels and increased cortisol levels will make it harder for you to build muscle. Cortisol is a catabolic hormone that breaks down muscle, whereas testosterone supports muscle growth and development. So if you are looking to build muscle, it is important for you not to over train because you want to increase your testosterone levels and decrease your cortisol levels.

     To avoid overtraining, individuals should implement a training program that alternates between easy, moderate and hard periods of exercise. Individual tolerance may differ between beginner athletes and elite athletes. Elite athletes may be able to tolerate more intense exercise frequently then compared to a beginner athlete. As a general rule to follow for all individuals, one or two days of intense training should be followed with an equal number of easy training days. Similarly, if an athlete trains hard for one week, they should take the next week easy. Lastly, this shows that rest is just as important as your workout routine.  

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