Over Training…Are You?

Many individuals undertaking a training program for health and / or performance related reasons will often ask themselves “Am I doing enough?” or, more specifically, “Am I training hard enough / often enough / long enough to achieve the results I want?”.

These questions are often asked of oneself in response to the wealth of information accessible to individuals in today’s society, the majority of which tends to advocate harder, longer and more frequent training sessions to achieve results. However, instead of asking ourselves if we are doing enough, at times should we instead be deciphering whether we are doing too much? Is there such a thing as over training?

Overloading vs. Over training

It is a well known fact that physiological stress, applied in the form of aerobic, anaerobic or strength based training, needs to be imposed on the body at a level beyond that to which it is presently accustomed in order to increase performance.

This means that once the body’s tissues have adapted to certain training levels, a greater stress, in the form of increased frequency, duration or intensity of training, is necessitated in order to facilitate additional improvements. The process of slowly and continually overloading the body’s systems to promote increased adaptations to training is known as progressive overload, and is essential to increase aerobic and anaerobic capacity, as well as muscular strength, endurance and flexibility.

In order to achieve optimal adaptations within the body, however, a factor additional to the training itself needs to be considered when undertaking a training program. In order to improve performance, the body needs REST to allow muscle fibres to repair and adapt to the stress they have been subjected to throughout the session. If this does not occur, positive adaptations cannot take place and the body will move into the next training session partially fatigued due to the fact that its’ tissues will have had insufficient time to recover.

Behaviour such as this is referred to as OVERTRAINING, which can be defined as an excessive frequency, volume or intensity of training resulting in fatigue. It can be thought of more simply as a chronic imbalance between training and recovery, and can have extremely negative physiological and psychological impacts on individuals who engage in such training rituals.

How do I know if I’m training too much…and so what if I am?

Not convinced that sometimes “less is more” when it comes to training?

Besides leading to an overall decrease in performance, over training can have extremely negative impacts on both the physiological and psychological health of individuals. The most common psychological sign that may indicate a training program that is inadequate in recovery, or excessive in training volume, intensity or frequency; is often found in a loss of enjoyment surrounding the chosen activity and a decreased desire to train.

Physiological warning signals, such as increased resting HR and BP, decreased body weight, increased HR for any given level of sub-maximal exercise and overall performance decrements, may also be observed and should indicate to individuals that a re-evaluation of their training program may be necessary.

If individuals continue to train excessively, Over Training Syndrome (OTS) may occur, which is often only treatable through the implementation of an extended period of rest. OTS is characterized by the following signs and symptoms:

• Decreased maximal performance and working capacity due to increased HR, lactate levels and oxygen uptake during exercise
• Injuries due to overuse and poor technique as a result of fatigued tissues. Examples of overuse injuries are shin splints in runners, tennis elbow in tennis players and rotator cuff injuries of the shoulder amongst swimmers
• Insomnia or disturbed sleep patterns
• Decreased motivation, depression and loss of appetite
• Increased bouts of illness due to the suppression of the body’s immune system
• Chronic muscle soreness

How do I prevent myself from over training?

Keep these basic principles in mind to ensure you get the best results you can for all the hard work you put in to your fitness regime, whilst keeping a healthy mind and body at the same time.

Less is more – Ensure you get the most out of every training session by including regular rest sessions and recovery activities in your weekly program.

Quality not quantity – Balancing the frequency, intensity and duration of your training sessions is important to prevent over training. For example, scheduling additional sessions into your program may be of no further benefit if you are undertaking these sessions with tired and sore muscles. Alternatively, increasing the intensity at which you undertake your original sessions may initiate further physiological adaptations within the body, whilst still allowing adequate time to recover between sessions.

Avoid sudden increases in training volume and intensity – Allow your body time to adapt to the training it is being subjected to before increasing the load further.

Alternate hard and easy sessions

Individualize your training program – Everybody is different. It is important to know your own limits and refrain from trying to compete with other people’s training schedules. What is easy training for one person, may be extremely difficult for the next.

Increase your technical proficiency – Fatigue will take longer to occur if you are more efficient at the movements you are performing.

Spice it up – Include variety in your weekly program. For example, if you are a keen swimmer, schedule a running or cycling session into your weekly program. This will act to prevent boredom and minimize the risk of overuse injuries, whilst still promoting positive adaptations within the cardio-respiratory system.

So perhaps the next time you wake up on a drizzly winter’s morning with aching muscles and an extreme lack of motivation, it might be time to give yourself a break and remember that it is ok to sleep in occasionally! In fact, giving yourself a well earned break might be just the thing you need to ensure you stay on track with your fitness program and achieve your training goals, whatever they may be.

If you would like to know more about over training or to learn how to train more effectively, contact meg.forbes@chisel-fitness.com.au