Overtraining in fitness can lead to a plateau effect and overtraining syndrome, which can cause physical, emotional, and behavioral symptoms. Prevention and diversifying training routines can help avoid excessive training, while treatment for overtraining syndrome requires a holistic approach including diet changes and recovery time.
In fitness, overtraining is a condition that occurs when an individual pushes themselves too hard during training. By affecting an individual’s behaviour, emotions and physical well-being, overtraining can lead to a plateau effect in relation to performance. Overtraining syndrome occurs when overtraining becomes common and the body does not have enough time to recover between training sessions. There are harmful effects associated with overtraining syndrome, but the condition and its symptoms are reversible.
As one trains, progress is made not only through physical exercise, but also through the physical respite that follows training sessions. The body regenerates and recovers during breaks in physical activity and it is during this time that many of the benefits of training come into effect. In order to continue to increase strength, endurance, and flexibility, the body must have adequate time to recover. When the regenerative process is insufficient, a plateau effect can occur which, in turn, can lead to a decrease in overall performance and loss of strength.
The plateau effect is a clear indication that the athlete is experiencing overtraining syndrome. There are two types of syndrome in sports. Sympathetic overtraining syndrome is associated with the individual exhibiting hyperexcitability, lack of performance or incompetence, and a general restlessness. Parasympathetic overtraining syndrome is more common. It is characterized by a general lack of interest or indifference, and is frequently found among endurance athletes.
An athlete who is experiencing the plateau effect associated with overtraining syndrome will demonstrate a number of physical, emotional, and behavioral symptoms. The individual’s physical stamina will suffer, resulting in a persistent feeling of fatigue that manifests itself especially during physical activity. While resting, the individual may also experience an elevated heart rate and persistent muscle pain. The athlete will exhibit increased susceptibility to infection and injury. The detrimental physical effects of overtraining syndrome can include excessive weight loss, the absence of menstruation in women, and insomnia.
Psychologically, the individual may experience a general loss of interest and lack of competitive motivation. Compounding the athlete’s compromised competitive nature, symptoms such as irritability, loss of appetite, and depressive feelings may also be present. The general physical performance can be negatively affected by the manifestation of psychological symptoms, since the athlete will experience a delayed recovery in case of injury.
Prevention, by diversifying the content, duration and frequency of the training routine, is the best tool to avoid the effects of excessive training. In the case of overtraining syndrome, treatment must be approached holistically, since the symptoms are not entirely physical. Diet changes and allowing the body adequate recovery time are essential to reversing the effects of overtraining.
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