Overtraining..Is Too Much Exercise a Good or Bad Thing?

You hear it on the news, you see it in magazines...exercise is important.  Everyone should exercise a certain number of days per week for a certain number of minutes.  Do this exercise but not that exercise.  Do this exercise first then that exercises.  What was good yesterday is no longer good today.  There is a lot of conflicting information in the news and on the internet.  One thing still holds true...it is possible to do too much exercise.  We, in the fitness and health industry, call it "overtraining".

Typically, overtraining occurs when training volume (how much) or intensity (how hard) is too high for too long. Generally speaking, volume and intensity are inversely related when it comes to exercise.  That means when the volume of exercise is high, the intensity should be lower and vice versa.  If both are elevated for a prolonged period, the body will suffer the consequences.  Hormone imbalances between testosterone and cortisol can occur with high volume training for prolonged periods.  Disruption in the body's ability to effectively utilize fat stores can occur with high volume training.  In terms of prolonged, high intensity training, exercise-induced levels of catecholamines are markedly increased.  This causes the body to elicit a "fight or flight" response to exercise by increasing heart rate, blood pressure, and blood glucose.  This repeated response to exercise can result in decreased muscle strength over time.

How do you know if you are overtraining?  It can be difficult to determine on your own.  Your best bet would be talking with a fitness professional.  Many signs and symptoms of overtraining have been suggested but it should be noted that not all of these symptoms will be present, and that the presence of some of these symptoms does not automatically mean an individual is overtrained. The ultimate determination of overtraining is whether performance is impaired or plateaued.  Here are some common signs of overtraining:

• Decreased performance (strength, power, endurance)
• Decreased motor coordination (clumsy, tripping)
• Decreased training tolerance
• Increased recovery requirements
• Chronic fatigue
• Eating and sleeping disorders
• Altered heart rate and blood pressure
• Headaches
• Gastrointestinal stress
• Joint aches and pain
• Muscle soreness and damage
• Depression
• Impaired immune system
• Increased frequency of illness

Remember, you may not experience all of these symptoms and just because you do experience some of them doesn't necessarily mean you have been overtrained.  A degreed, experienced fitness professional can talk with you about your training, look at your volume and intensity and help you determine if you are the "result" of overtraining.

Your body needs adequate rest from activity so be sure you schedule the appropriate "rest days" within you workout routine.  Also, make sure your volume and intensity of training are inversely related.  Don't try to go "all out" during every workout and try to vary your routine from time to time.  These are just a few tips to keep your workout regimen fresh and, most importantly, safe.  Still need help?  Make an appointment with one of our trainers to discuss the appropriate plan for you and your goals.  Stop by or call PROMATx Health Club today.