Overtraining

Listed below are some of the common effects and cited signs of overtraining.[6][7][8][9]

Overtraining may be accompanied by one or more concomitant symptoms:[6][7]

• Persistent muscle soreness[10]
• Persistent fatigue,[11] different from just being tired from a hard training session, occurs when fatigue continues even after adequate rest.[5]
• Elevated resting heart rate, a persistently high heart rate after adequate rest such as in the morning after sleep, can be an indicator of overtraining.[5]
• Reduced heart rate variability
• Increased susceptibility to infections
• Increased incidence of injuries
• Irritability
• Depression
• Mental breakdown
• Burnout[12][13]

It is important to note the difference between overtraining and over-reaching; over-reaching is when an athlete is undergoing hard training but with adequate recovery, overtraining however, is when an athlete is undergoing hard training without the adequate recovery. With over-reaching, the consequential drop in performance can be resolved in a few days or weeks.[14]

Like pharmacological drugs, physical exercise may be chemically addictive. Addiction can be defined as the frequent engaging in the behavior to a greater extent or for a longer time period than intended.[16][17] It is theorized that this addiction is due to natural endorphins and dopamine generated and regulated by the exercise.[18] Whether strictly due to this chemical by-product or not, some people can be said to become addicted to or fixated on psychological/physical effects of physical exercise and fitness.[19] This may lead to over exercise, resulting in the "overtraining" syndrome.[20]

A number of possible mechanisms for overtraining have been proposed. One stipulates that microtrauma to the muscles are created faster than the body can heal them.[21] Another proposes that amino acids are used up faster than they are supplied in the diet, a condition sometimes referred to as "protein deficiency".[22] Finally, systemic inflammation has been considered as a mechanism in which the release of cytokines activates an excessive immune response.[23]

The most effective way to treat the effects of overtraining is to allow the body enough time to recover:

• Taking a break from training to allow time for recovery.[24]
• Reducing volume and/or intensity of training.[25]
• Suitable periodization of training.[26]
• Splitting the training program so that different sets of muscles are worked on different days.[24]
• Increase sleep time.
• Deep-tissue or sports massage of the affected muscles.[27]
• Self-massage or rub down of the affected muscles.[27]
• Short sprints with long resting time once the athlete is able to continue with light training.[5]

Exertional rhabdomyolysis is an extreme and potentially deadly form of overtraining that leads to a breakdown of skeletal muscle which makes its way into the blood. Many molecules such as potassium, creatine kinase, phosphate, and myoglobin are released into circulation. Myoglobin is the protein that causes the lethal reaction in the body. Early detection of the syndrome is essential in full recovery. A serious late complication of rhabdomyolysis which occurs in 15% of the population is acute kidney injury, and in some cases it can lead to death.[29]

Passive recovery, instead of active recovery, is a form of rest that is recommended to be performed by athletes in between rigorous, intermittent exercise. With active recovery, time to exhaustion is much shorter because the muscles are deoxygenated at a much quicker rate than with passive recovery. Thus, if avoiding overtraining means preventing exhaustion, passive recovery or "static rest" is safest. If active recovery is performed during intense exercise, an athlete may find themselves in a state of being overtrained.[31] The gradual variation of intensity and volume of training is also an effective way to prevent overtraining.