Overtraining
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{{for|the statistical estimation phenomenon|Overfitting}}
'''Overtraining''' occurs when the volume and intensity of an individual's [[exercise]] exceeds their recovery capacity. They cease making progress, and can even begin to lose [[Physical strength|strength]] and [[physical fitness|fitness]]. Overtraining is a common problem in [[weight training]], but it can also be experienced by [[Running|runners]] and other [[sportsperson|athlete]]s.
== Causes ==
Improvements in strength and fitness occur only during the rest period following hard training. This process takes at least 12-24 hours to complete. If sufficient rest is not available then complete regeneration cannot occur. If this imbalance between excess training and inadequate rest persists then the individual's performance will eventually plateau and decline. Mild overtraining may require several days of rest or reduced activity to fully restore an athlete's fitness. If prompt attention is not given to the developing state, and an athlete continues to train and accumulate fatigue, the condition may come to persist for many weeks or even months.{{Fact|date=February 2008}}
Overtraining occurs more readily if the individual is simultaneously exposed to other physical and psychological stressors, such as [[jet lag]], ongoing illness, [[employment|overwork]], [[menstruation]], poor [[nutrition]] etc. It is a particular problem for [[bodybuilder]]s and other [[dieting|dieters]] who engage in intense exercise while limiting their food intake.
A number of possible mechanisms for overtraining have been proposed:
* [[Microtrauma]] to the [[muscle]]s are created faster than the body can heal them.
* [[Amino acid]]s are used up faster than they are supplied in the diet. This is sometimes called "[[protein deficiency]]".
* The body becomes [[calorie]]-deficient and the rate of break down of muscle tissue increases.
* Levels of [[cortisol]] (the "[[stress (medicine)|stress]]" hormone) are elevated for long periods of time.
* The body spends more time in a [[catabolism|catabolic]] state than an [[anabolism|anabolic]] state (perhaps as a result of elevated cortisol levels).
== Other symptoms ==
Overtraining may be accompanied by one or more concomitant symptoms:
* Persistent muscle [[delayed onset muscle soreness|soreness]] ([[Delayed onset muscle soreness]])
* Persistent [[Fatigue (physical)|fatigue]]
* Elevated resting [[heart rate]]
* Increased susceptibility to [[infection]]s
* Increased incidence of [[injury|injuries]]
* [[irritable|Irritability]]
* [[depression (mood)|Depression]]
* Loss of [[motivation]]
* [[Insomnia]]
* Decreased [[appetite]]
* Decreased sexual performance
* [[Weight loss]]
== Treatment ==
Allowing more time for the body to recover:
* Taking a break from training to allow time for recovery.
* Reducing the volume and/or the intensity of the training.
* Suitable [[Sports periodization|periodization]] of training.
* Splitting the training program so that different sets of muscles are worked on different days.
Changing diet:
* Ensuring that calorie intake at least matches expenditure.
* Ensuring total calories are from a suitable [[macronutrient]] ratio.
* Addressing [[vitamin]] deficiencies with [[nutritional supplement]]s.
[[day spa|Spa]] treatments{{Fact|date=May 2008}}:
* Deep-tissue or sports [[massage]] of the affected muscles.
* Self-massage or [[rub down]] of the affected muscles.
* [[Cryotherapy]] and [[thermotherapy]].
* Temperature contrast therapy (contrast showers etc).
== Planned Overtraining ==
Overtraining can be used advantageously, as when a bodybuilder is purposely overtrained for a brief period of time to super compensate during a regeneration phase. These are known as "shock micro-cycles" and were a key training technique used by Soviet athletes.<ref name="pmid14719980">{{cite journal
|author=Smith DJ
|title=A framework for understanding the training process leading to elite performance
|journal=Sports medicine (Auckland, N.Z.)
|volume=33
|issue=15
|pages=1103–26
|year=2003
|pmid=14719980
|doi=10.2165/00007256-200333150-00003
}}</ref>
==References==
<references />
==External links==
*[http://www.physsportsmed.com/issues/2001/05_01/uusitalo.htm An academic discussion of overtraining]
*[http://physiotherapy.curtin.edu.au/resources/educational-resources/exphys/00/overtraining.cfm A good summary of overtraining (Academic) with studies cited]
*[http://www.nasm.org National Academy of Sports Medicine (NASM)]
*[http://www.solid-gains.com/study/does-overtraining-exist/ Does overtraining exist ?]
[[Category:Exercise physiology]]
[[Category:Weight training]]
[[Category:Massage]]
[[de:Übertraining]]
[[fr:Surentraînement]]
[[nl:Overtraining]]
[[pt:Vigorexia]]
[[fi:Ylikunto]]