Overtraining - symptoms, consequences and treatment

Training too much leads to harmful overtraining

Sufficient sports are known to be one of the most important everyday activities to strengthen health. Not only does exercise result in getting rid of excess pounds, exercise also helps to improve condition, strengthen the immune system, and generally support positive body functions. However, you can overdo it with the sport too. In this case we speak of overtraining.

contents

• Training too much leads to harmful overtraining
• What is overtraining?
• Causes of overtraining
• Overtraining due to wrong training habits
• Lack of nutrient intake and overtraining
• Overtraining due to poor mental health
• How do you recognize overtraining??
• Consequences of overtraining - A vicious circle
• Treatment of overtraining
• Prevention against overtraining

What is overtraining?

Under overtraining sports physicians understand a chronic state of excessive stress on the body. This responds in sequence with signs of fatigue such as increased risk of injury, loss of power and a range of physical symptoms, which include headaches and sleep disorders.

Overtraining is simply overloading the body. (Picture: fizkes / fotolia.com)

The above complaints show that overtraining is to be understood as a condition with disease value. However, the exact conceptual definition of this disease state is so far very difficult, as there are different interpretations of the term "overtraining" and the associated symptoms. In general, however, there seems to be at least some consensus that this is a morbid syndrome. This thesis is also supported by the English term "Overtraining Syndrome" for the acute phase of overtraining. From the English-speaking world hitherto the only "conclusive" division of overtraining into two different stages comes. These are as follows:

1. Overloading (OR) - The overburden is the result of a long-lasting imbalance between stress and recovery phases, with the stress phases predominating. The consequence of this imbalance is an unplanned and mostly unexpected loss of performance, which, in addition to loss of performance, does not initially lead to any additional concomitant symptoms. In a sense, overloading is the precursor to actual overtraining.
2. Overtraining / Overtraining Syndrome (Overtraining Syndrome or OTS) - Overtraining is also called Overtraining Syndrome or Staleness for "Consumption". It is the result of an untreated overload, resulting in addition to the performance slump even more complaints. According to some medical hypotheses, these complaints differ from the overloading of overtraining because they are not only performance-related and therefore physical in nature, but can sometimes also cause psychological and neurological symptoms such as depressive moods or sleep disturbances. However, as there is still no universally valid definition, it is currently limited to delineate the syndrome according to temporal guidelines of the overload. Thus, over-training occurs when the performance loss persists for at least two weeks or more.

On the basis of the demonstrated definition attempt, he becomes aware that it is still difficult to characterize overtraining accurately. This is mainly due to the fact that experts have so far agreed neither on the path of development nor on the causes or symptoms. Some describe possible symptoms as the actual cause of the syndrome. Others, on the other hand, take exactly the opposite approach in their hypothetical explanation. Some also believe that over-training syndrome or over-loading is not a phenomenon that can occur in sport alone, but also in imbalances between stressful and restorative factors in everyday life.

Consequently, there would be a striking similarity between overtraining and the so-called fatigue syndrome (burnout syndrome), which commonly occurs in overwork in the professional field. Psychic accompanying symptoms such as depressive moods, headaches and sleep disorders as well as conceptual synonyms such as burned-out or chronic fatigue, which are already used equally for overtraining, also speak for this.

Overtraining can also put a lot of strain on the psyche. (Image: Maridav / fotolia.com)

Causes of overtraining

As already mentioned, the reasons for the occurrence of overtraining have not been conclusively clarified. There are, however, some discussed influencing factors that appear medically particularly plausible. These can be roughly summarized in three categories:

• training habits,
• nutrient intake,
• mental health.

Overtraining due to wrong training habits

Above all, overtraining naturally requires an exaggerated amount of training. An imbalance between stress and recovery phases can come about here in different ways. The design of the training plan is of particular importance:

Too long workout duration

Overtraining is a complaint that is mainly associated with top athletes. With them, the sport determines the course of their career, which is why sports professionals, of course, aim to increase their athletic performance as quickly as possible. For this purpose, many professional athletes put in "overtime" in training. However, if at the same time the recovery phases are not adjusted to the longer training sessions, the risk of a dysbalance between stressful and restorative factors increases.

Too intense training

Even though top athletes suffer from overtraining relatively often, it is a mistake to think that beginners could not experience the same fate. Especially at the beginning of a sportive condition building, many people are very exuberant and believe to record more positive results in training faster. As a result, too heavy weights are lifted, the speed of running is increased too fast, or the body is otherwise loaded too quickly and too heavily. An extensive drop in performance due to overloading is then usually not long in coming and often ends in the so-called performance and motivation low of the sporting beginner's stage.

Monotonous training sequences

Variety is a very important aspect of sport. On the one hand, because building muscle only works if all muscle parts are constantly changing. On the other hand, because with a harmful monotony in training also increases the risk of overloading. Evidence for this was provided by a 1994 study from the Netherlands, in which scientists examined the markers for overtraining on racehorses. The researchers came to the conclusion that race horses, which were continuously changed between intense and light training sessions during training, barely suffered from overtraining, whereas horses, which were trained exclusively for intensity, showed corresponding symptoms much more frequently.

Wrong training implementation

It is no secret that the incorrect implementation of training procedures increases the risk of injury. And also a performance drop is promoted by such a misconduct. In this context, once again look at meaningful recovery phases laid. Recovery is not synonymous here with a complete stop of movement and extended "sitting exercises" in front of the TV or even a feast and snacking to the fullest. Rather, recreational activities should aim to rebuild the body through healthy eating, moderate exercise, and productive relaxation such as yoga, stretching, or wellness after exercise. If this is not the case, the discrepancy between training progress and training for counterproductive behaviors is too great and the body is likely to respond in the form of an overload reaction at the next exercise session.

Wrong training is usually the cause of the symptoms of overtraining. (Image: Andrey Burmakin / fotolia.com)

Lack of nutrient intake and overtraining

It is actually unnecessary to mention that in addition to the correct training behavior, the right nutrition is required in sports. For example, it works only with the build-up of muscle, if athletes absorb enough protein rich food. Similarly, a vitamin-rich diet is important to provide the body with the necessary energy for training. When it comes to overtraining in particular, according to the current state of research, a completely different nutrient is of particular importance: the glycogen.

Glycogen is a special carbohydrate, popularly known as liver starch. However, this term is more than misleading, considering that only one-third of the body's glycogen is stored in the liver and the remaining two-thirds are in the muscles. The muscle glycogen stores are essential for sports training. In this context, competitive athletes even complete special diets before competitions in order to increase the storage capacity of their glycogen depots.

For a good reason, because glycogen is the source of energy needed for muscle work adenosine triphosphate (ATP). This is needed by the body on the one hand to maintain the muscle functions - above all, the contractility of the muscles, without which muscle growth is impossible, does not work without ATP. On the other hand, an increased ATP supply also ensures a longer endurance during exercise, which creates better conditions for sporting excellence in the competition phase.

Healthy diet and variety protect against overtraining. (Picture: Maridav / fotolia.com)

Researchers at the University of Wisconsin-Milwauke already found out in 1998 that glycogen-dependent performance factors also play a role in the development of overtraining. Therefore, a low level of glycogen in the muscles inevitably leads to fatigue. Intensive training sessions, which consume a particularly high level of liver strength, additionally promote reduced glycogen availability, as the depots are more than exhausting, according to the study results. Likewise, an insufficient supply of glycogen via the diet has a negative effect on the storage capacities of the glycogen depots.

For a short period of time, the body can well compensate for such nutrient deficiencies. However, if you exceed the limits set by your own body during training, the organism makes this clear through various warning signals, such as muscle soreness or muscle weakness. If the corresponding signs are ignored, further muscle overload or overtraining as well as a sustained loss of performance during exercise may occur.

Overtraining due to poor mental health

One aspect that repeatedly causes discussions about the occurrence of overtraining are mental symptoms. Some experts speculate that the mental state of those affected already plays a decisive role in the development of the overtraining syndrome. Others explain the mental symptoms of the syndrome with the fact that the persistent lack of nutrients associated with overtraining confuses the body's metabolism in such a way that it also affects the production of mood-affecting hormones such as serotonin.

The truth may lie somewhere in between. After all, it can only lead to complications such as an unhealthy training behavior in the form of exaggerated stress, if there is a misjudgment of their own performance. Especially with extreme and top athletes, it is often a fine line between healthy performance and a veritable delusion to improve yourself and constantly outstrip others. In many cases, behind this extreme behavior is a dangerous compensation dynamics, for example, to compensate for lack of self-confidence, self-esteem or an inferiority complex through sporting successes. There are also other psychological factors that promote unhealthy handling of athletic performance as a means of compensation. These include, for example:

• Stress at work,
• mental trauma,
• Dependence on addictive substances (in sports, especially anabolic steroids),
• eating disorder.

How do you recognize overtraining??

Since the treatment of overtraining can sometimes be very difficult, it is advisable to prevent a severe disease course by early countermeasures. It is of course essential to recognize the first signs of a possible overload in a timely manner. Conceivable are, among others:

• Fatigue and tiredness,
• listlessness,
• unusually long-lasting sore muscles,
• increased vulnerability to injury,
• high blood pressure,
• sudden drop in performance in training,
• Lack of motivation for the training,
• Condition and concentration problems.

The performance slump in the course of overtraining can lead to a deep crisis. (Photo: Bojan / fotolia.com)

If athletes ignore these first warning signals of the body and continue to train them as usual or even beyond, the path from an initial overload to the complete overtraining is unfortunately smoothed out quite quickly. At this pronounced stage, other serious symptoms may be added, such as:

• permanent tiredness
• Listlessness and listlessness in all areas of life
• sleep disorders
• a headache
• anorexia
• Muscle pain and muscle atrophy,
• Ligament and tendon problems,
• Cardiovascular problems,
• increased rest and stress pulse,
• depressive moods,
• nausea,
• dizziness,
• Immune deficiencies and increased risk of infection.

Consequences of overtraining - A vicious circle

The consequences of overtraining are very broad and do not just relate to the athletic performance. In addition to setbacks in training, the condition also affects other areas of life.

Follow in training

In the first place it comes in the course of overtraining to an unwanted performance kink in the sporty "performance". The athlete no longer manages to perform his usual performance or must make more effort to achieve the usual results. As a result, many sufferers erroneously try to further increase exercise intensity. Some even resort to anabolic steroids in desperation. However, this only further affects the muscle activity, as the muscles are not yet ready for a new training pulse, let alone the impact of performance-enhancing drugs can withstand.

From this mechanism of misinterpretation and false reaction inevitably results in a vicious circle with steadily worsening symptoms. The persistent tiredness and fatigue also causes training sessions to be carried out improperly as the concentration suffers. As a result, the risk of injury continues to rise and can even end in the hospital as a result of serious sports accidents.

Overtraining can lead to serious injuries. (Michael / fotolia.com)

Consequences on the body

Through permanent training - in the worst case also by the abuse of performance-enhancing drugs - the body is inevitably put into a permanent state of negative stress (so-called distress) during overtraining. In addition to the higher vulnerability to injury described above, this also reduces the body's own defense mechanisms.

As a result, pathogens can no longer be combated by the immune system to the usual extent and the susceptibility to infections increases. In addition, as the immune system remains in constant alarm due to the constant stress, the risk of developing autoimmune diseases such as allergies also increases. Foreign substances, which did not matter to the body in the past, are suddenly recognized as intruders by the stress-ridden and therefore hypersensitive immune system and, accordingly, counteracted with excessive reactions.

In addition, the chronic stress also provokes disturbances in the hormone balance. When stress is in the body increasingly released the stress hormone cortisol. A not entirely harmless hormone that can excessively affect the hormonal balance of the body massively. For example, an elevated cortisol level causes the level of the male sex hormone testosterone to decrease.

The hormone not only has a regulating effect on muscle growth and body fat, but also on the psyche, motivation, libido and immune system. No wonder then that over-trained people suffer from susceptibility to infection, muscle loss, loss of libido and depression. Incidentally, the hormonal disorders are exacerbated when sufferers resort to doping agents such as anabolic steroids. These consist of artificial steroid hormones whose effects on the hormone balance are difficult to control.

Consequences in other areas of life

As shown, the perception of the performance kink in training often means that affected athletes are even more focused on their athletic performance, but without achieving the desired performance. This can also have an impact on working life, because especially side effects such as poor concentration and the general feeling of fatigue in the later course of the syndrome also provide an increased source of error in the field of employment. In addition, the drop in performance is naturally noticeable in professional challenges.

Warning: In the worst case, followed by the exercise overtraining then a professional burnout syndrome.

For the private life, the overtraining and the associated psychological dimension also have negative consequences. The very fact that the attention of sufferers almost exclusively revolves around their own athletic performance sooner or later causes tensions between those affected and their social environment. Partners feel neglected, appointments with friends can no longer be kept and also the verve for social interactions decreases with the athletic performance.

Overtraining can lead to problems at work. (Image: Jelena / fotolia.com)

Treatment of overtraining

Overtraining can not be treated with a regular tablet. The intake of dietary supplements, antidepressants or hormone preparations is recommended by sports doctors, if at all, only hesitantly, because the preparations do not treat the cause, but only the symptoms. It is much more important to arouse sensitivity to the causative factors in those affected. They have to recognize that they have an unhealthy relationship with the sport and are totally wrong with their training.

The first measure is therefore to take a break from training to reflect on yourself, even if it is difficult. One should take the time and clearly show what is better - a short break from training to give the body the necessary rest or a several-month, injury-related break, to get the body under duress ever again to be able to move.

During a break in training, it is then advisable to work together with a sports doctor, if not even a specialist in the field of behavioral psychology, in order to jointly determine further measures. The training break should be based on the degree of overtraining and can take between a few days to a month or two.

In some cases, for example in the preparation phase for a competition, it is advisable not to completely cancel the training, but to reduce it considerably in terms of time and intensity.

Once you've made it to a break in training, there are more steps to take to improve your own training and everyday behavior. Most important in this respect are the following points:

• Conversion of the training plan with sufficient rest periods and optimal balance between training impulse and regeneration,
• Harmonize the training plan with everyday and social needs,
• Give more priority to family, friends and work,
• adequate sleep phases in good quality (at least 6 hours sleep) and no training just before bedtime,
• improve one's own body awareness and self-perception or feel for one's own body, whose needs and warning signals train,
• use good and high quality nutrient sources,
• glykose-, protein- and vitamin-rich diet, i. eat a lot of fruits and vegetables, lean meat and fish
• Do not forget the pleasure and treat yourself from time to time - important, so as not to fall into a training mania.

Prevention against overtraining

As mentioned above, overtraining prevention is better than cure. The body actually sends early warning signals that should show the athlete that it is too much of a good thing. For example, sore muscles are not necessarily a good sign of effective muscle growth. If it lasts longer than two days, this is more a sign of a damaged muscle, which desperately needs regeneration.

And even if you have to force yourself to fulfill your training plan for training and is no longer happy with it, that is an unmistakable hint with the fence post that a break in training is urgently needed. Because training goals in all honor, but sport should always be fun too.

Sport should be fun and stress free. (Image: Drobot Dean / fotolia.com)

In order to avoid overtraining and the associated, sometimes serious consequences, it is therefore important to respond to the body's initial warning signals and to check its training schedule and the current regeneration phases. Incidentally, you can also provide for physical regeneration and still do something for the body. Stretching and meditation sports like yoga are a pleasant alternative.

Diet is also an important factor for a good balance between exercise and recovery. Regardless of whether fat loss or muscle building is the goal of exercise, the body needs a certain amount of energy to be able to perform well in the gym or on the careers. With regard to the nutrients that are so important for athletes, it is advisable to use the following foods:

• Fruits and vegetables: In plant foods, athletes can finally access to their heart's content, which unfortunately unfortunately often fails in the context of a training-promoting diet. In order to stimulate good digestion and to utilize the plant nutrients as efficiently as possible, it is always advisable to prefer hard vegetables so that the gastrointestinal tract is easier to digest. Furthermore, fruit should always be consumed only when it is still ripe, as vitamins and co. Could only be fully developed after fruit ripeness.
• Lean milk, fish and meat products: Milk, fish and meat contain both proteins and glycogen. For this reason, these food groups for athletes are very important nutrient sources. However, it must be distinguished here between high-fat and low-fat products. Foods such as skim quark, cottage cheese, turkey, poultry or salmon are therefore clearly preferable to full-bodied products such as gouda or pork belly. In the meat sector, it is also a good tip to rely on muscle meat and animal liver to maximize glycogen intake.
• Sufficient drinking: Since there is always an increased fluid loss during sports training, athletes in particular have to pay even more attention to an adequate supply of fluid. Drinking a lot is the motto. However, it should also be the right drink. Eating only from energy and sports drinks is definitely the wrong approach here. Instead, mineral water, teas, spritzers, fresh smoothies and fruit juices are announced, with unsweetened beverage variants should clearly outweigh.

(Ma)