You want to achieve peak performance, just like any other athlete, so you push yourself harder each time, you drive yourself to achieve better and step up your game to the next level of performance.
There???s nothing wrong with that. It???s perfectly natural and that???s exactly the right attitude any athlete should have ??" the passion for achieving peak performance.
Unfortunately, in the urge for achieving performance, you tend to drive yourself too much, too hard; and sometimes a little too much that your body can???t keep up with the intensity of the physical exertions you demand from it and this, results to overtraining.
Overtraining is defined as the ??oeemotional, behavioral and physical condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity???.
Most weight training athletes experience this, although other athletes such as distance runners are also prone to overtraining. These athletes sometimes complain that they are too burned out and this is evident in their performance.
What are the five most common symptoms of overtraining? Do you experience any of them?
1. Fatigue or exhaustion ??" This is the most common sign of overtraining? Have you experienced being too tired after an intense workout? I bet you have???maybe once or twice a month. But if you feel tired almost after each workout then you???re already overtraining yourself and you need to stop!
2. Insomnia and altered sleep patterns ??" Sleep doesn???t come easily and if it does, you don???t really wake up fresh and invigorated after. You???re exhausted and irritable.
3. Increased levels of cortisol or stress hormone ??" Studies have linked the relationship between a high ratio of testosterone-cortisol levels to enhanced athletic performance. When overtraining sets in, testosterone levels decrease and cortisol levels increase. This hormonal changes invariably results to a decrease in athletic performance.
4. Weight loss and decreased appetite ??" Athletes who overtrain also have the tendency to lose their appetites and as a consequence, lose weight as well. Losing weight, especially lean muscle mass is definitely a no-no for any athlete.
5. Decreased sports performance ??" Another symptom of overtraining is the apparent decrease in athletic performance ??" which is the cumulative result of all the symptoms of overtraining.
So how do you overcome overtraining?
The answer is very simple ??" plenty of rest.
The body badly needs the rest and recovery after such an intensive and hard-driven training. Your muscles need some time to repair and get back into shape. The longer the period for overtraining the longer also is the need for rest. A month of overtraining needs at least 3-5 days of rest for the body to recover.
Enough rest along with a balanced diet, quality sleep, and emotional support are essential for a full recovery. It also critical that factors leading to overtraining are pointed out and addressed accordingly to prevent future recurrence.
Having the motivation and the drive to improve one???s athletic performance is indeed highly commendable but you must keep in mind not to do too much of a good thing because in the end, it will just prove to be not-so-good as it all seemed to be.performance
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