Overtraining, 14 Warning Signs!

Just how do you know if you are overtraining?

 It's hard to predict overtraining since everyone's body is different. It is important, however, to vary training through the year and schedule in significant rest time.

There have been several clinical studies done regarding over training.
14 warning signs that you may be overtraining.




•Washed-out feeling, tired, drained, lack of energy
•Mild leg soreness, general aches and pains
•Pain in muscles and joints
•Sudden drop in performance
•Insomnia
•Headaches
•Decreased immunity (increased number of colds, and sore throats)
•Decrease in training capacity / intensity
•Moodiness and irritability
•Depression
•Loss of enthusiasm for the sport
•Decreased appetite
•Increased incidence of injuries.
•A compulsive need to exercise

People who over train increased their body's cortisol levels and dehydroepiandrosterone (DHEA). DHEA and cortisol are the body's long-acting stress hormones and are antagonistic to each other to some degree.

Normally these hormones are in balance.

They become imbalanced during chronic over training. After proper rest and recovery, the body will reduce its output of cortisol and DHEA to resting levels. This is what happens with short episodes of stress. However, if proper recovery is not obtained such as in chronic over training conditions, the body will continue to make increasingly greater amounts of cortisol, while reducing the amount of DHEA produced.

Elevated Levels of Cortisol Can:

• Cause you to crave carbohydrates excessively especially in the evening
• Make you feel fatigued and exhausted
• Increase cholesterol and triglyceride production
• Decrease serotonin levels in your brain which can trigger depression.
• Deplete vital vitamins and minerals the body needs for proper function such as the B (aka, stress vitamins), Calcium and magnesium
  
  The consequences of elevated cortisol and reduced DHEA can be devastating. Although the effects from high cortisol and low DHEA levels will vary with each individual and will also be dependent upon genetics, lifestyle and environmental factors.
  
  The Negative Effects May Include:
• Reduced growth hormone (GH) release, which related to reduced muscle mass and strength, increased fat tissue, a weakened immune system and other health declines.
• Reduce protein synthesis.
• Increased protein breakdown, which can lead to muscle loss, bone loss, arthritis, and overall muscle weakness.
• Immune system compromise with increased risk to infections, certain and disease.
• Thyroid function impairment resulting in decreased metabolism, and increased fat storage.
• Glucose utilization and insulin function impairment resulting in higher blood sugar levels.
• Salt and water are retention, which can raise blood pressure (this can be deadly if anabolic aids which can also raise blood pressure through fluid retention are also used).
  

Increased blood cholesterol and triglyceride levels increasing the risk for heart disease.
Disrupted sleep patterns.
Reduced R.E.M. (rapid eye movement)
Over training has also shown to cause an increase in the amount of free radicals within the body. This can serve to exacerbate the catabolic effects of over training, making symptoms worse.


A sports massage can help you recharge overused muscles.
If you are overtraining, the first thing you need to do is reduce or stop your exercise and allow a few days of rest.

Drink plenty of fluids, and alter your diet if necessary.

Crosstraining can help you discover if you are overworking certain muscles and also help you determine if you are just mentally fatigued.