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Overtraining is a simple concept: it occurs when you train too much, to the point at which your efforts not only fail to produce positive results but are actually counterproductive.
Chronically exceeding the body’s ability to recover by overreaching causes the body to stop progressing and actually lose some of the gains that were made in strength and muscle mass. Doing too much volume in the gym can make you weaker, compromise your immune system, and make you more injury prone because muscles, ligaments, and tendons can become strained, sprained, or even torn when overloaded in a fatigued state. Training with too much volume suppresses levels of the anabolic (muscle-building) hormones testosterone and growth hormone in your body and increases levels of the hormone cortisol, which in high amounts causes muscle wasting. The early signs of overtraining from too much weight include increased resting hearth rate, difficulty in sleeping, increased sweating, and altered emotions. It should be noted that not all of these symptoms will be present, and that the presence of some of these symptoms does not automatically mean an individual is overtrained.
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Over training happens when your muscles and body have no capacity or spare capacity to recovery from your training. The following is a guide to the symptoms and signs of over-training to look out for, but before I start I should make it clear that overtraining is rare.
If you feel as though you could potentially be training too much, you’re not giving muscle groups an effective amount of time  to heal, or you are doing as much as you can to recover, read on. If you feel on edge at night and struggle to actually get to sleep this is a sign that your body is overly stressed and refuses to turn off.
To monitor how restless or peaceful your night’s sleep is, get an app like Sleep Cycle which will chart your periods of deep sleep and restlessness. An elevated resting heart rate is a sign that your body is working more than usual to recover from the strain you have put it under and that it is struggling to keep up with the level of demand.
Try this Instant Heart Rate Monitor App from Azumio for a cheap but effective way to check and keep track of your resting heart rate. If you are overtraining the chances are you’re not giving your body enough time to heal between training sessions, which will eventually result in you working out in a weakened state. We all get muscle soreness following effective workouts and training sessions, but when the soreness moves from your muscles to your joints it’s time to start paying more attention.
As I mentioned at the start of this post in more cases than not you will likely be under-recovered rather than over-trained, but if you are working out a lot and over-training is worrying you, start paying more attention to each of these signs. Signs & Symptoms of Overtraining by Alissa Pond Mentzer Exercising to exhaustion can be too much of a good thing. On a normal program, you work a bodypart, it becomes temporarily weaker, then becomes stronger as it overcompensates so you can lift more next time.
The overtraining or ramping phase of this Controlled Overtraining program lasts three weeks, which is about the time it takes the body to adapt to a training program. Visit the following link for a day-to-day, set-by-set outline of how this training program works. As you can see, you start out doing 3 sets for your bodyparts the first week, 4 sets the second week, and 5 sets the third week.
After that, you can try playing with the numbers a little following this general outline, perhaps starting at 3 minutes rest for the first week, 90 seconds the second week, and then dropping down to 30 seconds by the third week. If you do decide to play with the numbers, be absolutely certain to reduce your training volume and increase your rest periods for the second three-week phase. The program that I've outlined uses a rep system called Micro-Periodization (Periodization is the cycling of rep ranges. Everyone knows that overtraining is bad when it comes to workouts, but is it possible to over-train your employees? It is common knowledge that investing in your employees leads to a better workplace environment. The key concept of Performance Support is to provide tools and resources within the work environment so that employees do not have to stop for training every time something is new or changed or forgotten. Performance support allows employees to learn while they work resulting in improved performance. Kryon Systems is committed to assisting organizations realize their key performance indicators (KPI) by providing performance improvement solutions which support both the end-user and IT automation efforts alike. Kryon Systems welcomes System Integrators (SIs), Value Added Resellers (VARs), industry-specific Solution Providers and Independent Software Vendors (ISVs) to explore our great partnership opportunities.
The early signs of overtraining from lifting too much volume or too often include decreased resting heart rate, digestions problems, fatigue, loss of motivation, energy, drive, and enthusiasm to train, inability to relax and lower blood pressure.


The ultimate determination of overtraining is whether performance is impaired or plateaued. When you train your muscles become damaged and it’s the repairing process of these muscles that make you stronger and allow you to progress. If you are experiencing any of the following signs of overtraining, but workout less than 5 hours per week, the chances are you under-recovered rather than over trained. However if you start to notice that you’re having increasingly more days of poor performance and your lifts and numbers are noticeably lower than what you can usually achieve this could well be a symptom of overtraining.
Once you actually fall asleep this inability to switch off can wreak havoc with your sleep patterns, impacting your deep sleep cycles and causing you to wake up more often. You will need to know what your standard resting heart rate is prior to a period of over-training in order to use this as a signal, so get into a pattern of routinely checking your heart rate as soon as you get up so that you have a benchmark to compare against. When working out in a weakened state you increase the likelihood of adopting bad form and drastically increase the chances of becoming injured or aggravating old injuries. If your joints are sore while you are exercising, this could well be a sign that you are over-training. Joint pain is usually a symptom of swelling and inflammation within the joints, typically areas of soreness to watch out for are the hips and knees.
Overtraining can be exactly what you need to achieve continuous and rapid results in your training. As you become more advanced in weight training, you will generally notice that you cannot make consistent gains for a long period of time on one training system. You gradually build up to a state of temporary overtraining, then, when you're overtrained and your adaptive processes are working to their fullest capacity for recovery, you back off. What a normal program does on a small, local basis, this overtraining program does on a full body, systemic basis. This allows you to recover from the overtraining and take advantage of the overcompensation that occurs when the body is still working at dealing with the hard work and then you cut the hard work. Most companies offer continuous training to their employees to add value and keep employees up-to-date on new trends, technologies and information in their particular area of work. Imagine everyone's (yours and theirs) surprise and frustration when they try to apply the knowledge they learned to their day-to-day work and come out shorthanded. During over-training your body doesn’t have the resources to repair, this is when your progress starts to decline.
If this sounds like you check out my piece on improving your post workout recovery first, to determine whether you could be doing more to help your muscles recover. Keep track of all of your workouts and if you’re performing 10-15% lower on anywhere close to half of your training sessions, this is a clear sign that something is wrong.
This is a sign that you are over trained and will result in a poor quality of sleep which as the primary mechanism for recovery is going to impact you even more. If you’re experiencing a heart rate that is 5 beats above your standard rate for more than 3 days in a row this is a sign that maybe you need to take more rest time.
Your body is unable to recover from the volume or frequency of training and begins to break down. Though it may feel like you're hardly doing anything at all, you should see some great results. However, some companies go overboard by requiring their employees to complete an unrealistic number of hours of on-going training while maintaining the same level of efficiency.
Once an employee loses interest in what they are learning, much of the information being taught will not be retained after the training period. You not only lose motivation to train, you become more susceptible to injury and illness, and you may even start to go backwards in your training, getting smaller and weaker on almost a daily basis.
To get around this, it's usually recommended that you change your program every three to six weeks. Dividing the week into three separate phases, such as in this program, is called Micro-Periodization. This overtraining can become very stressful to the employee over the long term and can lead to underperformance, employee frustration, higher turn-over, and reduced productivity.
In fact, according to the Association for Talent Development (2015), learners forget 58% of what they just learned within an hour after training ends. If you keep the gas pedal on the floor when you go over the top and head down, you're going to go a lot faster very quickly. This especially holds true with continued training programs that repeat the same information again and again in the hopes of 'drilling it in'. Keeping up this cycling of volume and intensity is a strategy that gives consistent results over long periods of time.


Employees may end up tuning out because they believe they already know what's going to be said, the topic is confusing, or uninteresting.
Increased levels of this hormone triggers the adrenal cortex to secrete more of the stress hormone, cortisol. In women, this decrease results in loss of body fat and sometimes cessation of menstrual period.
In men, a drop in lutenizing hormone leads to a decrease in testosterone and hinders muscle building.
Overtraining causes the body to work harder and also makes it more difficult to recover after workouts. As a result, these athletes suffer more injuries from overuse, such as stress fractures and tendinitis.
Sore, tender muscles and achy joints also cause performance to suffer in overtrained individuals. A sudden increase in the duration or intensity of training suppresses immune function for three to 24 hours following a workout. During this period of lowered resistance, athletes are more susceptible to illness, especially upper respiratory infections.
People who overtrain may also experience more allergic reactions and other infections that can manifest as flu-like symptoms, fever or swollen lymph nodes. Without enough high-quality sleep, the body can’t repair tissues, making it difficult to withstand intense training.
Emotionally, people who train too hard are likely to experience feelings of apathy, depression and anxiety. Set up a training schedule that incorporates days of rest or lighter intensity workouts between days of higher-intensity workouts. Start a training log where you can record how you’re feeling during and after workouts to make sure you aren’t overdoing it.
Eating enough carbohydrates and proteins gives your body energy for exercise and for repair during periods of rest. Get to grips with the 10 symptoms of overtraining, and find recovery tips to help you get back on track.
I am sure you have a properly designed training plan that includes rest between sets, and recovery days. Are your workouts not getting you the same results are before — or does it suddenly feel impossible to finish an exercise routine?
Muscles need a chance to repair which takes place when your body is given the proper time to rest and recover.
A nutritious, healthy diet is also needed for a healthy balance,Motivation Dip: Does a workout suddenly put you off?
This is a sure sign of overtraining as your body doesn’t get enough time to recuperate between workouts. However, your might be overtraining and as a result your body and the immune system is telling you to take is easier. If it is higher than what you know to be normal, it is a sign that the body hasn’t yet recovered. Overtraining leads to decrease in performance, which then promotes feelings of inadequacy, irritability and aggression. Athletes know this, but recreational fitness fans can have a hard time to find a healthy balance. Bear Grylls describes how he changed his training to include variation, more intense but shorter sessions and how he increased his fitness overall by doing so.
The way to go forward is literally to push back by finding a varied fitness programme that respects the body’s need for rest and recovery. I recommend your website to all my friends ?? The GOODista ReplyThanks for your encouraging comment, and for recommending The GOODista to your friends.
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