We all understand how important exercise is for the body, mind, and spirit. What many do not realize is that if you are chronically ill, injured, sleep-deprived, on a caloric restrictive diet, it’s possible for you to be overtraining at a much lower level of physical activity. The consequences can have a profound impact on your overall health and wellbeing.
From the competitive runner, cyclist, exercise enthusiast that does CrossFit, weight training, high-intensity interval training, or the weekend warrior participating in a Tough Mudder all are at potential risk for overtraining.
It doesn’t take much to be on a downward spiral. It is estimated that 61% of all serious runners go through a period of overtraining in their career.
Increase Performance
Keep your body optimized to perform at peak levels for longer periods of time without becoming fatigued.
Decrease Recovery Time
Stimulate proper healing quicker so your body rejuvenates and is ready to go sooner than ever.
Avoid Injuries
Stay healthy and avoid common injuries that hold back performance and keep you from competing at a high level.
The key to recovery is to reduce or stop anything more than moderate physical activity for some time. How long depends on symptoms severity and how long you’ve been overtraining. Focus on gentle activities for recovery such as walking in nature, yoga, or massage. Address any underlying stress-induced HPA-Axis dysregulation, inflammation, gut dysbiosis, nutrient depletion, hormone imbalances, and oxidative stress. Get plenty of sleep and nap during the day. Ensure you do not restrict calories or diet once overtrained. Your body needs an adequate supply of macronutrients especially protein and micronutrients.
What is Overtraining Syndrome / Burnout?
Overtraining syndrome occurs when an athlete doesn’t adequately recover after repetitive intense training, and can include fatigue, declining performance and potential injury. It’s admirable to train hard to succeed in your chosen sport. Logging many miles, spending hours at the gym and working hard day after day can certainly help you achieve your athletic goals. But too much training without sufficient recovery can hinder your progress — and even lead to a decline in your performance.
There are two classifications for too much exercise: overreaching and overtraining.
Overreaching is muscle soreness above and beyond what you typically experience that occurs when you don’t sufficiently recover between workouts. Overreaching usually happens after several consecutive days of hard training and results in feeling run down. Luckily, the effects of overreaching can be easily reversed with rest.
Overtraining occurs when an athlete ignores the signs of overreaching and continues to train. Many athletes believe that weakness or poor performance signals the need for even harder training, so they continue to push themselves. This only breaks down the body further.
Symptoms and warning signs of overtraining
It may be hard to know when you’re overtraining. “It’s natural and expected to feel fatigued after challenging training sessions,” Dr. Goolsby says. “But feeling like you aren’t recovering between sessions or experiencing overall fatigue and difficulty pushing yourself during workouts can be indicators of overtraining.”
Training-related signs of overtraining
Unusual muscle soreness after a workout, which persists with continued training
Inability to train or compete at a previously manageable level
“Heavy” leg muscles, even at lower exercise intensities
Delays in recovery from training
Performance plateaus or declines
Thoughts of skipping or cutting short training sessions
Lifestyle-related signs of overtraining
Prolonged general fatigue
Increase in tension, depression, anger or confusion
Inability to relax
Poor-quality sleep
Lack of energy, decreased motivation, moodiness
Not feeling joy from things that were once enjoyable
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I've noticed we had 6 visits. I feel the adjustments from the Doctor at each visit, the decompression table and the rolling massage are gently correcting the spinal issue. Three weeks ago I had to stop any walk over 20 feet because my body was crying in pain. Today, i am still experiencing pain and my hip and leg get very tired. The difference is that now I can actually walk through the stores to shop, use the leaf blower, even carry things up to about 20 lbs.
I plan to continue with maintenance after my 12 visit program.
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It takes a few visits to feel the benefits, and it just is better from there.
10 Stars ⭐
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I have to admit, I was very skeptical coming here. I was really in bad shape. My back pain was so severe that I couldn't sleep, I walk a lot at work and it was difficult because the pain would shoot down my leg. I even ended up buying a new firm mattress and that didn't help. I decided to give proactive spine a look. He took an x-ray and explain what was going on and what I needed. My insurance doesn't cover the cost, and when he told me the price, i didn't hesitate in paying it. And I am glad I did. After the 5 session I was able to sleep and do things I wasn't able to before. I am recommending them to everyone I know. I wish I could give them 100 stars.
I have to admit, I was very skeptical coming here. I was really in bad shape. My back pain was so severe that I couldn't sleep, I walk a lot at work and it was difficult becuase the pain qould shoot down my leg. I even ended up buying a new firm mattress and that didn't help. I decided to give proactive spine a look. He took an x-ray and explain what was going on and what I needed. My insurance doesn't cover the cost, and when he told me the price, i didn't hesitate in paying it. And I am glad I did. After the 5 session I was able to sleep and do things I wasn't able to before. I am recommending them to everyone I know. I wish I could give them 100 stars.
I absolutely love this place. The staff is very kind and the place is very welcoming. I love the equipment used especially the bed with the roller for your back. DR. Good pastor is always kind and welcoming to our children and when my son wants his back popped he does his back too. I recommend this place over any other chiropractor in somerset. He is good at what he does and me and my family always leave there feeling 100 percent better. 🤗🤗🤗 If you haven't already get your appointment made. Have a wonderful day.
Dr. Goodpastor does an amazing job giving me the adjustments needed to get me feeling my best! Everyone is always super friendly and accommodating. I recommend him to everyone!
