Overtraining Syndrome (OTS)

Overtraining syndrome is a complex group of symptoms that is characterized by an athlete who has been training hard & suddenly experiences poor performance or burn out.  OTS can lead to musculoskeletal injuries due to overuse.  For example; muscle strains, sprains, tendinopathy, synovitis, bursitis, bruises & joint dysfunctions.  High frequency and/or high intensity exercises performed for a long period of time produces excessive bouts of stress on the body.   Overtraining is your body’s way of saying it is exhausted.  It cannot cope with the psychological stress because your body has beens stressed for too long of a period.  This syndrome can last for 6 months if you turn a blind eye to its symptoms.  

Signs & Symptoms of Overtraining:

- Decreased Performance  - Fatigue
- Loss of motivation     - Feeling of depression/moodiness
- Insomnia               - Change in appetite
- Nauseous               - Decrease in body weight
- Loss of Strength       - Muscle Tenderness
& coordination           - Elevated Resting Heart Rate &/or- Headaches                BP
- Upper Respiratory      - Overuse injuries


The best way to treat this is to properly plan out your fitness routine out.  Using cyclical & periodization training is ideal.  These training plans mean alternating heard, easy & moderate periods of training.  For us lifters, this means scheduling a deload/unload/detraining week into your training program if it doesn’t already have one.  (I will talk about deload/unload/detraining in another “Fit Tip” post).  Make sure you are getting enough sleep!  The average adult need 7 hours a sleep a night.  Good nutrition!  Make sure you are eating enough during the day.  Don’t forget to hydrate! And of course listen to your body.  Make sure you have at least one rest day a week!




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