OVERTRAINING

What is it?

A state of physical and mental fatigue that occurs when there is an imbalance between training and recovery. It is defined as a decrease in sports performance and physical capacity, which does not recover with usual rest. According to the training theory model, overtraining results from chronic stress on the body that exceeds the capacity for adaptation (Meeusen et al., 2013).

Symptoms

• Physiological:
  
  

  • Persistent fatigue

  • Decreased physical performance

  • Sleep disturbances

  • Increased resting heart rate (Mujika & Padilla, 2000)
    
    

• Psychological:
  
  

  • Mood swings, irritability

  • Lack of motivation

  • Anxiety and depression (Kellmann & Kallus, 2001)

Causes

• Intense and frequent training: Suddenly increasing the training load without proper adaptation time can lead to overtraining (García-Masso et al., 2011).

• Lack of rest: Inadequate recovery between training sessions can contribute to a state of chronic fatigue (Halson, 2014).

• Inadequate nutrition: Lack of essential nutrients for recovery, such as carbohydrates and proteins (Maughan & Burke, 2012).

• Psychological factors: Pressure to improve performance and emotional stress can also contribute to overtraining (Barker et al., 2015).

  
  

Does the General Population Really Reach Overtraining Levels?

While overtraining is more common among elite athletes, the general population can also experience symptoms, although usually less intense.

• Recreational exercise: People engaging in intense or competitive training can experience overtraining, especially if they don't balance training with adequate rest (Tremblay et al., 2017).

• Sedentary lifestyle: The general population, which tends to be more sedentary, is less likely to reach extreme overtraining levels. However, a sudden shift to intense physical activity can trigger similar symptoms (Smith et al., 2015).

• Stress and recovery: Overtraining is not only physical; mental and emotional stress also play a role. The general population may experience fatigue due to the accumulation of daily stress, even if it's not exercise-related (Wright et al., 2020).

  
  

Prevention and Management

• Listen to the body: Pay attention to signs of fatigue and adjust training accordingly (Halson, 2014).

• Adequate rest: Incorporate rest days and allow the body to recover properly (Burgomaster et al., 2008).

• Nutrition: Ensure the diet provides sufficient nutrients to support performance and recovery (Maughan & Burke, 2012).

• Vary the training: Change the routine and intensity of exercise to avoid physical burnout by adding recovery training sessions (Rhea et al., 2003).

• Stress management: Practice relaxation techniques and maintain a balance between exercise and other life activities (Coyle, 2004).

  
  

Conclusion

Overtraining is a phenomenon that can affect athletes and individuals who train regularly. Although its prevalence is lower in the general population, it is important to be aware of signs of fatigue and exhaustion. Listening to the body, maintaining a balance between training and rest, and taking care of nutrition are key to preventing this state of burnout.

References

• Barker, J. B., et al. (2015). "Psychological aspects of overtraining syndrome." Sports Medicine.

• Burgomaster, K. A., et al. (2008). "Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans." The Journal of Physiology.

• Coyle, E. F. (2004). "Integration of the physiological factors determining endurance performance during prolonged exercise." Sports Medicine.

• García-Masso, X., et al. (2011). "The effects of training load and recovery on performance and injury risk in athletes." The Journal of Sports Science and Medicine.

• Halson, S. L. (2014). "Monitoring training load to understand fatigue in athletes." Sports Medicine.

• Kellmann, M., & Kallus, K. W. (2001). "Recovery-Stress Questionnaire for Athletes: User Manual." Hogrefe & Huber Publishers.

• Maughan, R. J., & Burke, L. M. (2012). "Sports nutrition: a manual for professionals." Human Kinetics.

• Meeusen, R., et al. (2013). "Prevention, diagnosis and treatment of the Overtraining Syndrome." European Journal of Sport Science.

• Rhea, M. R., et al. (2003). "A comparison of linear and daily undulating periodized programs." Journal of Strength and Conditioning Research.

• Smith, L. L., et al. (2015). "Injuries and overtraining in adolescent athletes." Sports Health.

• Tremblay, M. S., et al. (2017). "Sedentary behavior and obesity." The Lancet.

• Wright, H. R., et al. (2020). "The impact of chronic stress on health outcomes." Nature Reviews.