How to know if You’re Overtraining
This week I decided to do a deload week. My body was showing my signs that I had reached an overreach point in training. These signs fell into a few categories, but here are essentially the signs to look for:
Motivation to workout and the same intensity you have been.
Feeling fatigued more than usual in everyday tasks
Feeling like you are craving junk food more often
HRV rate is lower (Higher HRV rate means that you are recovering from your workouts)
HR rate is higher (Higher heart rate shows your body is in distress.
Note that Overreaching and Overtraining are two very different things.
What is Overtraining
Overtraining is a state of chronic fatigue, decreased performance, and increased risk of injury that occurs when an individual's training stress exceeds their ability to recover. The symptoms of overtraining can be subtle and may initially be mistaken for the normal effects of intense training. However, over time, they can become more severe and prolonged. There are several key signs to look out for that can indicate whether you are overtraining or overtrained.
One of the most common signs of overtraining is a decrease in performance. You may find that you are struggling to hit your usual training targets, or that your times and distances are slower than normal. You may also feel fatigued, both during and after training, and find it harder to recover between sessions. Other physical symptoms of overtraining include an elevated resting heart rate, decreased appetite, weight loss, and increased susceptibility to illness and injury.
Mentally, overtraining can also take a toll. You may find yourself experiencing mood changes, such as increased irritability or depression, and have trouble concentrating or sleeping. You may also lose motivation for training and feel less enjoyment from it, which can be a sign that you need to take a break.
If you suspect that you are overtraining or overtrained, it is important to take action to address the issue. This may involve reducing the intensity or volume of your training, increasing rest and recovery time, or seeking the advice of a qualified trainer or healthcare professional. With appropriate intervention and support, you can recover from overtraining and return to a healthy and sustainable training regimen.
Overtraining can take weeks or months to overcome.
What is Functional Overreaching
Functional overreach is a concept in exercise and training that refers to a state of temporary performance decline caused by the accumulation of training stress. It is a necessary component of the functional overreaching process that ultimately leads to improved physical fitness and performance. During functional overreach, the body is pushed beyond its normal limits through high-intensity training and reduced recovery, which can lead to fatigue, reduced power output, and decreased performance. However, if managed properly, functional overreach can lead to positive adaptations and enhanced physical capacity.
Functional overreach typically lasts from several days to a few weeks and involves a delicate balance between training stress and recovery. Athletes and trainers carefully monitor training load, intensity, and duration to avoid exceeding the body's ability to recover, which can lead to non-functional overreach, or overtraining. Overtraining is a state of chronic fatigue, decreased performance, and increased risk of injury, and it can take weeks or months to recover from.
To avoid non-functional overreach, trainers and athletes use a variety of strategies to manage the training stress, such as increasing recovery time, altering the intensity or volume of training, or incorporating active recovery. Proper nutrition and sleep hygiene are also essential components of the recovery process. The goal of functional overreach is to push the body to its limits while avoiding non-functional overreach and achieving positive adaptations in physical fitness and performance.
Essentially, if you want your body to grow in size and endurance, you want to hit the Functional Overreach phase and recover before you hit the Non-functional Overreach or Overtraining phase.
How to Recover from Overreaching
Recovering from functional overreach is an important aspect of any training program, as it allows the body to adapt to the training stress and ultimately lead to improved physical fitness and performance. There are several options for recovering from functional overreach, including the following:
Rest and Recovery: One of the most effective ways to recover from functional overreach is to take a period of rest and recovery. This can involve reducing the training load and intensity, incorporating active recovery activities, and ensuring adequate sleep and nutrition. During this period, the body can rebuild and repair the damage caused by the training stress, leading to improved physical capacity.
Periodization: Another option for recovering from functional overreach is to incorporate periodization into the training program. Periodization involves breaking the training cycle into smaller, more manageable segments, with varying levels of intensity and volume. By allowing for adequate recovery time between these segments, the body can adapt to the training stress and avoid overreaching or overtraining.
Cross-Training: Cross-training is a method of recovery that involves incorporating different types of training into the program, such as swimming, cycling, or yoga. This can help to alleviate boredom and prevent overuse injuries, while still allowing for active recovery and improving overall physical fitness.
Massage and Bodywork: Massage and bodywork techniques, such as foam rolling, can also aid in recovery from functional overreach. These techniques can help to alleviate muscle soreness, reduce inflammation, and improve circulation, all of which can speed up the recovery process.
Overall, the key to recovering from functional overreach is to prioritize rest, recovery, and proper nutrition. By allowing the body time to recover and rebuild, you can avoid overtraining and achieve optimal physical fitness and performance.
How to Recover from Overtraining
Severe overtraining can be a serious condition that requires specific and careful recovery strategies. If you suspect that you are experiencing severe overtraining, it is important to seek the advice of a healthcare professional or qualified trainer. Some different ways to recover from severe overtraining include:
Rest and Recovery: Rest and recovery are essential for recovering from severe overtraining. In some cases, this may involve taking a complete break from training for several days or weeks. This allows the body to heal and repair the damage caused by the training stress. During this period, it is important to focus on adequate sleep, nutrition, and hydration.
Physical Therapy: In some cases, severe overtraining can lead to injuries or imbalances that require physical therapy. This may involve specific exercises to address the injury or imbalance, as well as other techniques such as massage or stretching.
Cognitive-Behavioral Therapy: Overtraining can have a significant impact on mental health, and in severe cases, it may be helpful to seek the advice of a mental health professional. Cognitive-behavioral therapy (CBT) can be a useful tool for managing the emotional and psychological symptoms of overtraining, such as anxiety, depression, and reduced motivation.
Overall, recovery from severe overtraining requires a multifaceted approach that includes rest, proper nutrition, and a gradual return to training. It is important to work closely with a healthcare professional or qualified trainer to develop a recovery plan that is tailored to your individual needs and goals.
