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Overtraining in the gym: causes and symptoms

5 min read

fitness, lifestyle

Overtraining in the gym: causes and symptoms

The contents

  • What is overtraining in fitness
  • The emergence of overtraining

    • Sports addiction
    • The uniformity of the program
    • Deficiency of sleep and rest
    • An unbalanced diet
    • Stress
  • Types of overtraining
  • Fitness training and physiology: biological aspects
  • Exercise and somatic system: neurological factors
  • Exercise and emotional state
  • Nutrition and methods of getting rid of overtraining

    • Mode fitness training
    • Diet
    • Stay

Certainly, people who regularly engaged in fitness, know the word “overtraining”. Most often this phenomenon catches up with inexperienced beginners, but even advanced athletes often encounter with him. Not everyone knows that overexertion is not just fatigue, but also a kind of sport illness, which should be avoided. And even better to prevent its occurrence through effective prevention measures.

What is overtraining in fitness

By overtraining is called a condition in which the body has experienced errors in training program, phases of a leisure or sports activity. In short, such a state is a direct consequence of the fact that the intensity of fitness training is much higher of periods of relaxation, recovery and regeneration. To prevent the development of this phenomenon is possible if to study in detail aspects of its appearance.

The emergence of overtraining

Overtraining can overtake any athlete: and inexperienced, which only began to actively visit the fitness center, and a recognized professional. All because there are many factors for the appearance of this effect, and they are not always as obvious as it seems.

Sports addiction

This is a unique phenomenon widespread among beginners. It is known that physical exercises cause the release of blood hormones of happiness — endorphins. On the background of high spirits, enthusiasm and vigor of a man begins to believe that they can do better. In addition, to stay on track to achieve your health goals with the hormonal surge is not desirable.

Often in such cases, the beginners and make popular mistakes:

  • conduct training every day, seven days a week;
  • neglect the quality rest;
  • trying to take load more than what is their level of physical fitness;
  • uncontrollably increase the duration of the training.

However, the output of endorphins as rapidly gives place to a feeling of apathy, and the next day is the effect of delayed onset muscle soreness — pain in the muscles. It is also one of the most famous signs of overtraining.

To avoid the sports addiction, it is important to understand that fitness classes wear significantly undermine health, reduce the aerobic and strength endurance and adversely affect the overall health.

The uniformity of the program

This issue is also considered one of the most common. The same type of training techniques are often guilty of those athletes who ignore the help of the instructor and pick up his own set of physical exercises.

The training program is required to systematically diversify. To do this it is recommended at least every 1.5-2 months. If the mode of physical activity will always be the same (same exercises, the constant intensity and duration of the load, an immutable sequence of elements, using the same simulators), the body will quickly get used to and will enter a phase of stagnation — a training plateau, which is also a symptom of overexertion.

Deficiency of sleep and rest

Everyone knows that good sleep and quality rest is the key to good health. Even with high stamina can not be neglected phases of relaxation. Sports overexertion often causes it is the lack of sleep and little time of rest — the body simply does not have time to recover after a fitness workout, so the muscles and nervous system are in a permanent tension that persists even the day after reinforced training.

An unbalanced diet

Another common prerequisite for the emergence of overtraining incorrect diet. For example, increased calories and powerful deficiency of essential nutrients not allow the body to function normally. In this case, slowing down all metabolic processes, muscle tissue is destroyed, the breakdown products slowly removed through the excretory system. It is for this reason athletes are so important to watch what they eat before and after fitness, in what quantity, and at what time of the day.


Stress is one of the most unpleasant reasons sports surge. All because of nervous exhaustion, anxiety, depression, apathy cause the ejection of blood cortisol, a stress hormone. It affects important metabolic processes, causing catabolism — the breakdown of muscle tissue. To perform physical exercises on the background of this state in the full sports schedule is impossible.

Types of overtraining

To understand how to overcome sports strain, it is important to know about its variants. Overtraining happens:

  • muscle — related fatigue muscles;
  • nerve — arising due to the frequent surge of the nervous system;
  • emotional — dependent stress and anxiety.

Fitness training and physiology: biological aspects

Biological signs of strain changes that occur due to malfunctions of internal organs. Symptoms include:

  • problems with blood pressure;
  • the increase or decrease of appetite;
  • low immunity;
  • severe weight loss or sudden weight gain;
  • pain in muscles and joints;
  • constipation, irritable bowel syndrome;
  • hormonal disruptions.

Exercise and somatic system: neurological factors

The symptoms of neurological surge can be attributed to the following characteristics associated with changes in the nervous system, both Central and peripheral:

  • migraines, knock in temples, headaches;
  • dizziness, and periodic loss of balance;
  • frequent convulsions;
  • insomnia, nightmares, constant fatigue, too short sleep phase.

Exercise and emotional state

Symptoms of overtraining caused by psychological reasons, include:

  • a sharp decline in motivation;
  • depression;
  • irritability;
  • wanton aggression;
  • the lack of desire to continue exercise;
  • the increased anxiety.

Nutrition and methods of getting rid of overtraining

To get rid of the surge will allow effective methods recommended by professional athletes.

Mode fitness training

The high degree of overtraining require the complete rejection of fitness workouts for 2-3 weeks. To preserve muscle tone, you can perform light weight exercises from yoga, callanetics, Pilates or stretching. You can also reduce the intensity physical activity themselves.

This will require:

  • to reduce the number of classes per week;
  • to reduce the duration of the training;
  • reduce working weight by a few pounds;
  • to increase the pause time between sets;
  • switch the focus of the training from a basic physical activity on isolated.


To overcome overtraining will also help adjust the diet:

  • eat 5-6 times a day fractionally;
  • increase the intake of protein and fiber;
  • exclude from menu coffee, tea, diuretics, dietary supplements;
  • connect to the diet a complex of vitamins (groups C, E, b), and supplements (amino acids).


Normalization of rest will also help to get rid of the sports surge.

To do this:

  • don’t forget about massage;
  • take a contrast shower;
  • sleep at least 8-9 hours a day;
  • often walk in the fresh air.

To identify the emergence of sports overstrain yourself. At the slightest sign of the phenomenon required a strict monitoring of health, nutrition, change of fitness regime and proper rest.

Uses photographs Shutterstock

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