Overtraining is the result of an exercise program that exceeds the resilience of the athlete. It goes far beyond simple fatigue after a hard workout. A few days of rest will not reduce the fatigue and maybe even weeks are not enough.
The American Medical Association defines overtraining as “a physiological and psychological condition that manifests as a state of deterioration of athletic disposition”.
The overtrained athlete becomes weaker and slower, has less resistance and usually have trouble maintaining body weight.
An increase in resting heart rate and time back to normal after exercise, indigestion, insomnia, lack of appetite, as well as increased muscle pain are also common.
In the psychological aspect, often experience depression, lack of motivation and irritability. If you have several of these symptoms: disconnect.
The causes of overtraining? Monotony in training routines, excessive daily activities, concerns, poor diet, psychological pressures to achieve goals, chronic use of stimulants…
Overtraining is far away from you. To keep it that way, let me introduce you a key concept for any athlete: “Recovery”.
Total rest or active rest? Our training plan must take into account the time needed to regenerate our body, allowing go further, preventing injuries and overtraining.
The total rest would be advisable for the day after a race, game or any major competition.
The active rest help us to recover in a shorter period of time after a training session. The goal is to provide nutrients and oxygen to muscles, never to gain strength or endurance. In this regard, the rate of recovery training should be slow and smooth.
Take a bike ride, without haste and without slopes. A dip in the pool, regardless of style. A relaxing stroll followed by a brief stretching session. These are easy ways to make a day of active rest. Enjoy!