What is overtraining?
You demand more from your body (physically and/or mentally) than it can handle.
There are three forms of overtraining
Physical overload. For example: muscle injuries and tendon injuries. Muscle strain. But also too low iron content.
Metabolic overtrainingThis form of overtraining is a disruption of the energy metabolism: rapid muscle fatigue during exercise. This is caused by insufficient repair and replenishment of glycogen stores. After every heavy training there is more or less a metabolic overtraining.
Also called burnout. the hormone balance, autonomic nervous system and behavior are upset. Often does a lot of stress (private life and work) play a major role at the time of origin. There is also often a chronic metabolic overtraining.
Symptoms of overtraining
Below is a checklist in random order (they can be checked).
If the first questions are checked often, this may indicate metabolic overtraining. Are the last questions especially often checked, this indicates an overtraining syndrome.
Causes of overtraining
- Too rapid increase (size and/or intensity) of the training sessions.
- Too little rest between training sessions
- Increased social and psychological stress (private life and work)
- Insufficient recovery after an illness
- Insufficient sleep
- A lot of stress (private life and work)
- Too much alcohol
Should it ever (overtraining can develop faster than you thinks) come this far, then the cause must first be found and be addressed thereafter.
For the treatment of this physical overload, rest and, if necessary, treatment by a physiotherapist.
If there is metabolic overtraining are a few days of rest and then a calm build-up of the training size is often sufficient for a quick recovery and replenishment of the glycogen stock.
In the treatment of overtraining syndrome, (much) more time. The training load will have to be significantly reduced for a period that can sometimes last several months. Also more mental relaxation will be necessary.
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.