What is overtraining? Of the body is asked more (physically and mentally) then it
There are three forms of overtraining:
Physical overload. For example: muscles- and tendon
injuries. Muscular pain. But also a too low iron quality.
Disturbance of energy metabolism: fast muscle fatigue at
effort. This is caused by insufficient recovery and supplement of
the glycogen stock.
Also burnout called. The hormone household, autonomous
nervous system and behavior are disturb. Frequently there is also much
stress (private and work). Also there is frequently talk is of
chronic mechanics overtraining.
Symptoms of overtraining
Below in random order a checklist.
Is your resting heart rate
increased with 5-10 pulsations?
Is your performance level
Do you have to more difficulty
to accomplish the training?
More muscle fatigue?
Be you subjecter for sicknesses?
Do you decrease weight?
More sleep problems?
Do you have little alternation
in your trainings?
Recovery you less fast?
Do you frequently dread training?
Have you been more rapidly
Are you less motivated?
As the first questions are frequently clicked can this indicate on
metabolism overtraining. When especially the last questions are frequently
clicked indicate this on overtrainings syndrome.
Causes of overtraining
Too fast increase (scope and/or intensity) of the
Too little rest between the trainings.
Increased social and psychological stress (private
Insufficient recovery after a sickness.
Much stress (private and work).
Too much alcohol.
If you are over-trained (it can arise more
rapidly than you thinks) then must firstly the cause be found
and afterwards tackled.
For the treatment of this physical overload is rest and
possibly treatment be by physiotherapist often adequate.
If there is indicating of metabolism overtraining some
day's rest and afterwards quiet advancement of the training scope
frequently sufficient for a fast recovery and supplement of the
At the treatment of the overtraining syndrome must be
taken (much) more. The training labour must be considerably diminished
for a period, which can sometimes last some months. There is also mental
Prevention is of course always better than to heal. Care for this reason for a good training plan (watch you recovery
between the different trainings well and care for sufficient
variety). In the year training plans are also quiet periods incorporated. Train for this
reason after a number of races less hard. Use a training logbook.
Listen to your body and do what with the information. Change your feeding:
take for example after a heavy training extra carbohydrates. Change you
training plan as overtraining threatens.