4. Mood Changes It’s not uncommon to develop mood changes once overtraining syndrome develops. This can manifest in many forms. For some people, they feel more moody and irritable. Others develop depression and complain of “mental exhaustion.” Some people develop a poor attitude to exercise. Regardless of which mood changes you experience, all of them are indicative of overtraining syndrome. It’s a sign to stop exercising so much.
5. Sleep Problems Sleep problems are common in athletes with overtraining syndrome–but even non-athletes with this condition develop sleep disturbances. According to the Curtin University School of Physiotherapy, 90 percent of athletes experience nightmares, have trouble falling asleep or wake up during the night. In turn, they often have unsatisfactory sleep, increasing fatigue. As the overtraining continues, sleep becomes worse, and the symptoms worsen.
So what can you do: If you recognize any of these warning signs of overtraining, it’s important to objectively reassess your training routine and make adjustments before you wind up sick or injured.
If you suspect you are overtraining, start with the following: • Rest and Recover. Reduce or stop exercise and allow yourself a few days of rest. • Hydrate, Drink plenty of fluids and alter your diet if necessary. • Get a sports massage. This may help relax you mentally and physically.
Research on overtraining syndrome shows getting adequate rest is the primary treatment plan. New evidence indicates that low levels of exercise, or “active recovery”, during the rest period speeds recovery and moderate exercise can help lift the immunity.
In professional sports, top coaches often instigate a period of “active recovery” also known as “active rest” into their athletes program when signs of overtraining syndrome appear. This not only protects the athlete’s health and wellbeing but since this allows body to recover sufficiently, it often has the added benefit of enabling the athlete to take another “step-up” in their level of performance when they start training intensely again.
Remember, too much of anything – even good things – can become a bad thing. Make sure you get enough rest along with you exercise.
Till next time, Melissa 🙂
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