Overtraining
Overtraining is a state where training load chronically exceeds the body's recovery capacity, leading to performance decline and health issues.
Overtraining occurs when training volume and intensity consistently exceed the body's ability to recover. It's not the result of one hard workout but an accumulation over weeks or months where the body doesn't get sufficient rest.
Symptoms include persistent fatigue, performance decline, sleep disturbances, elevated resting heart rate, mood swings, weakened immunity, and in women, menstrual irregularities. Cortisol levels become chronically elevated, which can lead to muscle mass loss and fat accumulation especially around the waist.
The risk of overtraining increases when a strict calorie deficit is combined with heavy training. Women losing weight are particularly susceptible: eating too little and exercising too much. This can lead to RED-S syndrome (Relative Energy Deficiency in Sport).
Prevention is based on sensible periodization, regular deload weeks, adequate nutrition, and sleep. If overtraining symptoms have already appeared, recovery can take weeks or even months. Listen to your body - rest is part of training.
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Disclaimer: This page contains general health and wellness information and does not replace the advice of a doctor, dietitian, or other healthcare professional. Always consult your doctor before making significant changes to your diet or exercise routine, especially if you have underlying health conditions, are on medication, or are pregnant.
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