Overtraining Burnout: “No Pain, No Gain” Or “Too Much, Too Soon”?

By Lindsay Del Rossi

Here we are, working out on a regular basis, feeling great, found an exercise program we love, we are seeing results, getting stronger…

But after a few weeks or months we are start to realize that our muscles and joints are aching all the time, we begin dreading going to workout, it’s not as fun as it used to be.  We might notice that our mood and attitude have shifted for the worse. Maybe we are even a little depressed. Are you getting sick more often?

You think to yourself, “But exercise is good for me! So Why am I feeling this way?”  Believe it or not there is too much of a good thing even when it comes to exercise.

Today we are going to discuss what happens to the body when it has reached its limit, how to recognize the symptoms of overtraining syndrome (OTS) and what to do to prevent that from happening.

Causes of OTS

  • Job stressors
  • Interpersonal relationships
  • Environmental stressors
  • Lack of rest periods
  • Going too fast too soon

First let’s look at what the classifications and signs/symptoms of OTS. Notice if any of these pertain to your experience:

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<p>It has been shown in studies on athletes that people who are used to exercising everyday feel more anxious and depressed if they are asked to take a recovery day. In this case stay active by doing something light like a walk on the beach, throw a ball around with a dog or a child, go to a park, or participate in a relaxing Hatha yoga class. You should be able to talk to your trainer if you start to feel the symptoms of overtraining/burnout.</p>
<p><span style=Vary your workouts and exercise methods

  • Cardiovascular training
  • Strength training
  • Stretch
  • Core strengthening
  • Balance
  • Meditation/mind-body program

What to do to if you are experiencing symptoms of OTS

  • Check in with a doctor who specializes in sports medicine to check signs and symptoms
  • Decrease exercise intensity
  • Decrease volume of exercise
  • Decrease workout time
  • Be aware your limits
  • Take adequate rest days
  • Listen to your body…the mind lies
  • Remember that we want to practice the aspect of our well-being. (That includes balancing good nutrition, plenty of sleep, fitness and wellness.)

It is good for your mind and soul to slow down. Give yourself permission to take a rest day. Believe me, your body, your friends and family will thank me. Namaste.