Overtraining syndrome (OTS) is a condition that occurs when the body undergoes excessive exercise without enough time to recover. This leads to a long-term decline in physical performance and overall well-being. OTS goes beyond normal fatigue after a strenuous workout. Someone suffering with OTS will no longer adapt positively to training stress.
Signs of OTS
Although OTS is common among top athletes, it can affect enthusiastic amateur competitors, such as long-distance runners, too.
- Decreased performance – it may be frustrating to find that although you have worked extremely hard at your training, you have stopped improving or notice a decrease in performance.
- On-going fatigue – lack of stamina and endurance even after a sufficient amount of sleep – you wake up feeling tired and drained.
- Reduced quality of sleep – although you feel tired all the time, you cannot get to sleep at night.
- Heart rate – your heart rate takes longer to return to normal after exercise or an elevated heart rate after rest. A normal resting heart rate for an adult should be between 60 and 100 beats per minute.
- Moods and motivation – you may feel stressed, demotivated and less enthusiastic than normal.
- Injuries and illness – an extended period of muscle and joint pain. Old injuries may flair up. Some people with OTS may experience headaches. Some athletes find that their immunity drops and they get sick more often.
Treatment and prevention
Your symptoms could be a result of overtraining but always consult your healthcare practitioner to eliminate the possibility of a more serious condition. If you think you are suffering from OTS, consider the following tips to help with your recovery:
Rest – take a week off to rest completely before trying light exercise. If symptoms persist, you may need to take more time off. Rest is vital for muscles to rebuild and strengthen.
Recovery – do not feel guilty about incorporating recovery time into your training programme; your body needs to adapt to the changes it has gone through during exercise. Vary your training to include low intensity activities and cross-training so that you use different muscles on different days. Include stretching, icing and massage painful areas with MYO2 Recovery Gel, as part of your recovery regime. MYO2 will increase blood flow (oxygen) to your muscles, also encouraging the spread of nutrients and the transportation of waste from the tissue, and will make a vast impact in the speed at which your muscles recover.
Refuel – hydrate your body and eat nutritious, well-balanced meals. The MYO2 Muscle Support and Immune Booster drink aims to hydrate the body while repairing muscles damaged during exercise and boosting the immune system, which can also be compromised during intense training. MYO2 is a delicious orange-flavoured, preservative and caffeine-free, recovery drink.
Sports massage – dedicate time for a regular sports massage. A sports massage will help decrease muscle tension and increase your flexibility and range of motion.
Resting heart rate – track your resting heart rate as you wake up, over time. If it’s unusually high or low, consult your health-care professional.
Professional advice – get training recommendations from a personal trainer or a healthcare professional such as a Chiropractor or Physiotherapist; set realistic goals and stick to a well-balanced training regime.
By recognizing the signs of OTS, you will be able to prevent more serious health issues and possibly be rewarded with an even better outcome after a period of rest.
