Over–Training Can Kill You

Overtraining is a condition that occurs when you work out too much or too hard without giving the body enough time to rest. It’s common among elite athletes who train beyond their body’s ability to recover, particularly when preparing for a competition or sporting event. Athletes often exercise longer and harder than the average person in order to reach peak performance in their sport. But without adequate rest and recovery, these training regimens can backfire and actually start to decrease physical performance, can cause injuries and sometimes severe heart problems.

Signs of overtraining

There are a number of signs to look out for that may suggest you might be overtraining. Some of the most common symptoms of overtraining syndrome include:

Decreased appetite or weight loss
Feeling depressed, anxious, moody, or irritable
Increased incidence of injuries or headaches
Insomnia
Irregular heart rate or heart rhythm
Lack of energy, feeling washed-out, tired, or drained
Loss of enthusiasm for the sport, or reduced competitiveness
Lower immunity (increased number of colds, and sore throats)
Mild muscle or joint soreness, general aches and pains
Reduced training capacity, intensity, or performance
Reproductive issues
Trouble concentrating

Heart risks associated with overtraining

Chronic extreme exercise training and competing in endurance events can lead to heart damage and rhythm disorders. People with genetic risk factors are especially vulnerable. Extreme exercise may increase the risk for sudden cardiac arrest (SCA) or sudden cardiac death (SCD). A study carried out on runners found that even after finishing extreme running events, their blood sample marker contains biomarkers linked with heart-related issues. These markers usually go on their own by themselves, but when a person engages in extreme physical activity, it may lead to remodelling of the heart and can lead to issues like thicker heart walls and scarring of the heart. Moreover, at the end of the study, it was clearly stated that high-intensity exercise can increase the risk for sudden cardiac arrest or sudden cardiac death in people already suffering from cardiac issues.

How to avoid overtraining

Regardless of whether you’re noticing some of the symptoms of overtraining or simply hoping to stay safe as you level up your workouts, the best fix for overtraining is to avoid doing it in the first place. Here are tips to help keep your routine safe and realistic.

Listen to your body. Work closely with your coach or doctor and let them know how you’re feeling.

Visualize your workouts. “Using imagery and visualization can provide the rehearsal you want from training, without overloading your body and risking injury,” Dr. Roche says.

Keep a training log. Record your feelings of well-being as well as how much you’re exercising. As you increase your training load, noting how you feel each day in a training log can help you recognize the signs of overtraining so you can reduce that load and prevent overtraining.

Balance training with time for recovery. Adequate rest is not a sign of weakness. You need at least one complete day of rest every week.

If you’re training for a specific activity, alternate hard and easy days. Incorporate cross-training and other forms of active rest into your training. As you increase the amount and intensity of your training, work up gradually.

Acknowledge when you’re overdoing it — and talk to someone about it. If you find yourself becoming obsessed with training, exercising despite injury or pain, or feeling guilty if you go a day without vigorous exercise, talk with someone about your feelings. You want to have a healthy relationship with exercise.

Make sure you’re getting enough calories and nutrients. Your calorie intake should cover what your body needs for training and muscle repair. Work with a nutritionist to evaluate your food habits and make sure you’re getting enough of what you need.

Drink lots of water. Dehydration contributes to muscle fatigue. Ensure adequate fluids with the goal of having light-coloured urine. Be cautious with fluids that add to dehydration such as caffeinated and alcoholic beverages.

Do what you can to reduce your stress. Everyone deals with stress differently. When your stress levels exceed your ability to cope, your body will begin to break down. Look for opportunities to rearrange your priorities to reduce the effects of your stressors.

Consider getting help from a mental health professional to work through issues related to your training, job, family, social life, body image, finances, travel, time or anything else that impacts your mental well-being.