{"id":259618,"date":"2019-06-11T11:52:00","date_gmt":"2019-06-11T09:52:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=259618"},"modified":"2023-08-22T20:55:42","modified_gmt":"2023-08-22T18:55:42","slug":"overtraining-fact-or-myth","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/overtraining-fact-or-myth\/","title":{"rendered":"Overtraining &#8211; fact or myth?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/overtraining-fact-or-myth\/#What_is_overtraining\" title=\"What is overtraining?\">What is overtraining?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/overtraining-fact-or-myth\/#State_of_fatigue_overload_and_overtraining\" title=\"State of fatigue, overload and overtraining\">State of fatigue, overload and overtraining<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/overtraining-fact-or-myth\/#Signs_of_overtraining\" title=\"Signs of overtraining\">Signs of overtraining<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/overtraining-fact-or-myth\/#Causes_of_overtraining\" title=\"Causes of overtraining\">Causes of overtraining<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/overtraining-fact-or-myth\/#Prevention_of_overtraining_syndrome\" title=\"Prevention of overtraining syndrome\">Prevention of overtraining syndrome<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>If you are <strong>serious about exercising<\/strong>, you have certainly been in a <strong>state of fatigue<\/strong>. Two-phase training and stress at work has been reflected in poor performance. However, <strong>fatigue and poor performance<\/strong> are a common phenomenon among athletes. Therefore, you do not have to worry, most likely <strong>you do not suffer from overtraining<\/strong>. It is probably an overload that occurs in athletes <strong>ranging from 5 to 60%.<\/strong> Overtraining syndrome is rare compared to overload and is accompanied by a complex of symptoms resulting from basic hormonal, immunological, neurological and psychological disorders. <span style=\"color: #ff6600;\">[1] [2] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_overtraining\"><\/span>What is overtraining?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In general, athletes train <strong>to improve their performance<\/strong>. They improve performance by <strong>increasing training intensity and volume<\/strong>. However, such a burden can only be handled if the athlete has time to <strong>periodize the workout<\/strong> and thus has sufficient room for rest and regeneration in his training plan. In fact, <strong>the lack of relaxation<\/strong> is more frequent cause of overtraining thank too many workout sessions. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>One of the definitions of overtraining syndrome is that it is the body&#8217;s response <strong>to excessive exercise and stress<\/strong> without adequate rest. This results in disorders of multiple body systems such as neurological, endocrinological and immunological functions, combined with mood changes. In some research, overtraining is described as <strong>an unexplained syndrome of underperformance.<\/strong> <span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-537609296.jpg\" alt=\"Overtraining - fact or myth?\" width=\"843\" height=\"567\" title=\"Overtraining - fact or myth?\"\/><\/figure><\/div>\n\n\n\n<p>However, the exact causes of the emergence and development of this problem <strong>are not yet known,<\/strong> and research is still under way to further define the overtraining syndrome. However, by using the word <strong>&#8220;syndrome&#8221;,<\/strong> experts emphasize the multifactorial etiology of this problem, which means that excessive exercise <strong>is not the only factor<\/strong> of overtraining. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The apparent ambiguity of overtraining syndrome is also due to the fact that clinical signs <strong>vary from individual to individual<\/strong>. Differences in the definition of overtraining, <strong>which cause the inconsistencies of the studies carried out so far<\/strong>, are also problematic. Indeed, one research suggests that up to <strong>60% of long-distance runners<\/strong> show signs of overtraining during their careers. In contrast, <strong>swimmer studies show data from 3 &#8211; 30%.<\/strong> The authors of another study believe that if the research uses the above-mentioned overtraining definition, the likelihood of an overtraining syndrome would be <strong>much lower<\/strong>. This is why further overtraining studies are very much needed. <span style=\"color: #ff6600;\">[5] [9] [10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"State_of_fatigue_overload_and_overtraining\"><\/span>State of fatigue, overload and overtraining<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>However, experts distinguish <strong>3 states<\/strong> that reflect the level of fatigue, overload, or overtraining. They are also referred to in the literature as expressions such as stagnation, <strong>burnout<\/strong>, failure or excessive revaluation of strength. The first level is functional overload, followed by non-functional overload, and the last stage is overtraining syndrome. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Functional overload<\/strong> is a condition where excessive or intense exercising results in poor sports performance. If training reaches an individual break point, the athlete may feel overloaded, but <strong>after adequate rest<\/strong> and without the presence of excessive stress, his performance may improve again. This happens as a result of supercompensation, where the athlete <strong>shows higher performance<\/strong> compared to start points. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1062847534.jpg\" alt=\"Overtraining - fact or myth?\" width=\"843\" height=\"567\" title=\"Overtraining - fact or myth?\"\/><\/figure><\/div>\n\n\n\n<p>Although, if the athlete continues in intensive training and <strong>has no room for regeneration<\/strong>, there is a risk of <strong>dysfunctional overload<\/strong>. This may be accompanied by psychological and hormonal changes. However, in both cases of <strong>functional and non-functional overload<\/strong>, the athlete can <strong>fully recover<\/strong>, of course, after a rest period is included. <span style=\"color: #ff6600;\">[13] &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The difference between non-functional overload and <strong>overtraining syndrome<\/strong> lies in several factors. Overtraining accompanies a complex of symptoms resulting from basic hormonal, immunological, neurological and psychological disorders, as an organism&#8217;s response to <strong>excessive exercise and stress<\/strong> without regeneration. <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Yet, the main difference between these levels is the <strong>recovery time<\/strong> and the impact on overall sports performance. Functional overload is a condition where your performance is weaker <strong>for a few days or weeks<\/strong>, but after adequate rest you are perfectly fine. The malfunctioning overload lasts for weeks to months. Overtraining is much more serious and requires <strong>long months or years<\/strong> of rest to restore performance. For many professional athletes, overtraining means <strong>ending a career<\/strong>. In the table you can clearly see the basic differences between the <strong>3 stages of burnout<\/strong>. <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center>State<\/center><\/th><th><center>Definition<\/center><\/th><th><center>Duration<\/center><\/th><th><center>Result<\/center><\/th><\/tr><\/thead><tbody><tr><td><strong>Functional overload<\/strong><\/td><td>A condition where the increase in workouts leads to a temporary weakening of performance and then to rest to improve.<\/td><td>Days to weeks<\/td><td>Positive, possible supercompensation<\/td><\/tr><tr><td><strong>Non-functional overload<\/strong><\/td><td>A condition where intense training leads to a longer decline in performance, but with full recovery after rest. It may be accompanied by an increase in psychological or neuroendocrinological symptoms.<\/td><td>Weeks to months<\/td><td>Negative, due to symptoms and loss of time<\/td><\/tr><tr><td><strong>Overtraining syndrome<\/strong><\/td><td>State consistent with extremely dysfunctional overload, but with a longer-lasting decrease in performance, more severe symptoms, accompanied by stress. It cannot be explained by other diseases.<\/td><td>Months<\/td><td>Negative, due to symptoms and possible termination of a sports career<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Signs_of_overtraining\"><\/span>Signs of overtraining<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Determining the difference between non-functional overload and overtraining is clinically <strong>very challenging<\/strong> and can often be ascertained <strong>after a complete rest period<\/strong>. The difference between them is mainly <strong>due to the time needed for regeneration<\/strong> and not the type of syndromes or their degree. However, those skilled in the art have identified some of the symptoms associated with overtraining syndrome. These include<span style=\"color: #ff6600;\">&nbsp;[1]<\/span> :<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>tiredness<\/li><li>depression<\/li><li>bradycardia, slowing heart rhythm<\/li><li>loss of motivation<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-540099144.jpg\" alt=\"Overtraining - fact or myth?\" width=\"843\" height=\"567\" title=\"Overtraining - fact or myth?\"\/><\/figure><\/div>\n\n\n\n<p>Overtraining syndrome <strong>in anaerobic sports activities<\/strong> may have the following symptoms&nbsp;<span style=\"color: #ff6600;\">[1] <\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>insomnia<\/li><li>irritability<\/li><li>hypersensitivity<\/li><li>tachycardia, acceleration of heart rhythm<\/li><li>hypertension<\/li><li>impatience, restlessness<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Other symptoms<\/strong> include anorexia, weight loss, lack of attention, severe and aching muscles, anxiety, or morning waking without feeling relaxed. <span style=\"color: #ff6600;\">[15] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5075,28621,6322,48487,51652,48031,28324,30248,49804,48406,49306,7974,42352,36253,5951,5951,30271\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Causes_of_overtraining\"><\/span>Causes of overtraining<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>One approach to understanding the onset and causes of overtraining syndrome is <strong>to exclude organic diseases<\/strong> and factors such as calorie reduction, negative energy balance, insufficient carbohydrate and \/ or protein intake, iron deficiency, or allergy in combination with overtraining triggers. <strong>Possible causes of overtraining include<\/strong> <span style=\"color: #ff6600;\">[1] [4]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>increased load without adequate regeneration<\/li><li>training monotony<\/li><li>excessive number of competitions<\/li><li>sleep disorders<\/li><li>stressors, including personal life (family, relationships) and work<\/li><li>maximum exhaustion.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, scientific evidence for the causes of overtraining syndrome is <strong>also very poor<\/strong>. For example, other causes, such as lack of glycogen or the presence of infection, may contribute to non-functional overload or overtraining. However, they may not be present at the time the athlete examines the doctor. There are also many reports of upper respiratory tract infections that have arisen as a result of more demanding training and have also occurred in overloaded and overtrained sportsmen. However, <strong>the amount of scientific information<\/strong> to support these arguments <strong>is not sufficient.&nbsp;<\/strong><span style=\"color: #ff6600;\">[17] [18] [19]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-926978722.jpg\" alt=\"Overtraining - fact or myth?\" width=\"843\" height=\"567\" title=\"Overtraining - fact or myth?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prevention_of_overtraining_syndrome\"><\/span>Prevention of overtraining syndrome<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There is no one hundred percent correct test to find overtraining, and therefore there is no precise procedure for preventing this condition. However, the following methods are currently being used <strong>to monitor training<\/strong> and <strong>to prevent overtraining syndrome<\/strong> <span style=\"color: #ff6600;\">[5]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>retrospective questionnaires<\/li><li>training diaries<\/li><li>physiological screening<\/li><li>direct observation method<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The psychological screening of the athlete<\/strong> and the assessment of perceived exertion are also becoming increasingly attentive to the determination of overtraining syndrome. However, you are certainly interested in what you can do <strong>to avoid annoying overload or overtraining<\/strong>. <span style=\"color: #ff6600;\">[20] [21] [22]<\/span><\/p>\n\n\n\n<p>As mentioned above, <strong>there is no evidence-based precautionary measure<\/strong>. Experts consider <strong>screening and education of athletes as essential prevention<\/strong>. However, they recommend following tips <span style=\"color: #ff6600;\">[1] [23] [24]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>training periodization<\/li><li>adjusting the volume and intensity of the workout according to the athlete&#8217;s performance and mood<\/li><li>ensuring adequate calorie load<\/li><li>sufficient intake of <a title=\"Carbohydrates\" href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carbohydrates<\/a> during workout<\/li><li>enough sleep<\/li><li>promoting mental comfort<\/li><li>resting at least 6 hours between workouts<\/li><li>abstinence of training in case of illness or during periods of stress<\/li><li>avoiding extreme natural conditions<\/li><li>change of training load<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Summing up this whole topic, we can state that <strong>you don&#8217;t just get overtrained<\/strong> by making your workouts challenging and intense. It seems that an important <strong>complex of psychological factors<\/strong> such as excessive coach expectations, family expectations, stress from competition, school or work combined with a lack of rest is important in the development of overtraining syndrome.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-917832116.jpg\" alt=\"Overtraining - fact or myth?\" width=\"843\" height=\"567\" title=\"Overtraining - fact or myth?\"\/><\/figure><\/div>\n\n\n\n<p>Regular monitoring of performance and physical, biological, immune and psychological factors is <strong>the most appropriate strategy<\/strong> for identifying athletes who cannot cope with excessive stress from training. However, there is still <strong>a lot of research<\/strong> needed to answer all questions about overtraining syndrome.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, we believe that <strong>we have helped you to orientate yourself in the issues of overtraining<\/strong>, fatigue and overload. Write us in the comments on how you get used to fighting the fatigue of your training, and how many days of rest you can spend a week. If you got interested in the article, <strong>do not hesitate to support it by sharing<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Overtraining syndrome is associated with fatigue and exhaustion by training. 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