Over-training
Syndrome
The dictionary states, "Over-training is a
common problem in weight training, but it can
also be experienced by runners and other
athletes. It occurs when the volume and
intensity of the exercise exceeds an
individual's recovery capacity. They cease
making progress, and can even begin to lose
strength and fitness."

Over-training is actually
Counterproductive
Athletes often exercise longer and harder so they can improve.
But without adequate rest and recovery, these training
regimens can backfire, and actually decrease performance.

It’s all or nothing
Sometimes we take on that
frantic “must work out every
day” mindset but forget that
one of the most important
parts of exercising
effectively is giving our
bodies time to recover and
repair.

Conditioning
Quality conditioning requires a
balance between overload and
recovery. Too much overload
and or too little recovery may
result in both physical and
psychological symptoms of
over-training syndrome.

These are common
warning signs of
over-training syndrome:
Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general aches, and pains
Pain in muscles and joints
Sudden drop in performance
Insomnia
Headaches
Decreased immunity (increased number of colds, and sore
throats)
Decrease in training capacity/intensity
Moodiness and irritability
Loss of enthusiasm for the sport
Decreased appetite
Increased incidence of injuries.
A compulsive need to exercise
Persistent muscle soreness
Elevated heart rate
Increased flu or cold symptoms
Irritability
Loss Motivation

Result of over-training
When you perform excessive amounts of exercise
without proper rest and recovery you may
experience some harmful side effects including
decreased performance, fatigue, altered hormonal
states, poor sleeping patterns, reproductive
disorders, decreased immunity, loss of appetite,
and mood swings.

Treatment
If you suspect you are
over-training… and
experiencing any of the
symptoms mentioned,
workout a plan to have the
proper rest and nutrition in
place. Consider getting a
coach to ensure you’re not
causing more harm than
good.

Rest and Recover
Reduce or stop the exercise
and allow yourself a few days
of rest. Weekly there should
be 1-2 with little to no
movement. Use this time to
do chores, errands or spend
time with family or friends.
Anyone with lots of gym time
or training hard can find
themselves pretty lonely if
obsessively working out.

Hydrate
Drink plenty of fluids daily,
measure your water intake
and make sure you’re
getting a gallon a day. If
you’re in a hot climate or
training excess of 2 hours
a day you’ll likely need
more but be sure to not
exceed 30 oz in any
hour(max your kidneys can
process).

Training routine
The American College of Sports Medicine
recommends that adults get at least 150
minutes of moderate-intensity cardio
exercise per week. This can be achieved
through spending 30 to 60 minutes working
out moderately five days per week or
spending 20 to 60 minutes working out
vigorously three days per week. For
strength training, ACSM recommendations
suggest training each major muscle group
two or three days per week and leaving at
least 48 hours for recovery between each
training session.

Sleep is also an
important part of the
process.
During REM sleep, your body’s production of
growth hormone increases, which aids in the
repairing and rebuilding of muscles
post-workout. If your goal is build muscle, but
you’re not getting quality sleep on a regular
basis, your production of growth hormone will
be negatively affected and your efforts will be
thwarted. Schedule and plan for 8 hours sleep
every night!

Change up your volume
Once a week lift heavy and smaller sets, or to
failure. The rest of the week work on form, go
lighter and have larger sets.

Massage
Schedule regular massages
or roll out your muscles
frequently, a great process to
implement for cool down.

Cold bath
therapy
Ice bath Grab three bags of ice from a
convenience store and fill your bathtub
halfway full with cold water. Pour the ice in.
(The first few times you take an ice bath,
only immerse your lower body, from the
hips down. After you get more comfortable
with sitting in the ice bath, begin slowly
lowering your upper torso until submerged,
up to your neck if you can handle it.) Sip a
cup of hot tea and read a magazine to take
your mind off the bath. (We also
recommend wearing shorts.) Shoot for at
least 10 minutes in the tub. Once you get
more comfortable, you can increase it up to
20 minutes, but never over.

Proper nutrition
Ensuring calorie intake matches (or possibly
exceeds if you’re not looking to lose body fat)
caloric expenditure. When over-training, the
body may be depleted in various nutrients. To
assist in the process of recovery, it's important
to ensure that a diet high in lean proteins
vegetables, berries and carbohydrates(at the
proper times each day).

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