MORE DOES NOT NECESSARILY MEANS BETTER

When we want to get fitter and stronger, naturally we will think that more is better. While it’s true to a certain extent, it can work against you if you over do it. Exercising feels great and it can be addictive. You see results and you want to push harder to get even better results. However, after a certain period of time, you start to hit the wall and wonder if you’re doing something wrong. Some may think that they should go even harder and eventually, injure themselves down the road. If this is you, you are most likely experiencing Over Training Syndrome.

Your body goes through 3 series of responses to exercise.

 

• Shock or Alarm Phase
• Adaptation or Resistance Phase
• Exhaustion Phase

Shock & Alarm Phase (STAGE 1)
– The individual generally experiences symptoms of fatigue, weakness and soreness but later experiences remarkable gains. This phase usually lasts for 2-3 weeks.

Adaptation or Resistance Phase (STAGE 2)
– Generally begins 4 through 6 weeks and represents major muscle adaptation (size and strength).

Exhaustion Phase (STAGE 3)
– May occur anytime and the individual may demonstrate similar symptoms to the first phase. Inadequate repair or recovery time leads to burnout, overtraining, injury, illness or lack of adherence to exercise.

 

OVER TRAINING SYNDROME

Overtraining can be a psychological issue, alike eating disorder. They either don’t notice or acknowledge that they are overtraining, while some may be pushed too hard by their trainer or coach without an opportunity to recover. Overtraining by overloading the body’s physiological capacity in hope of improving performance is a common problem for athletes and enthusiasts. If an individual’s training is intense over a long period of time without adequate recovery, may display signs and symptoms of the following. Do note that these symptoms are subjective and identifiable only after physiological functions are affected:

• Elevated resting heart rate in the morning
• Loss of drive
• Decline in physical performance with continued training
• Weight loss/gain
• Loss of appetite
• Fatigued
• Loss of motivation
• Multiple colds or sore throats
• Irritability, restlessness, and/or anxiousness
• Persistent muscle soreness and stiffness
• Overuse injuries (muscle/tendon tear or joints wear and tear)

 

To be better at a sport, it’s important to train for it specifically. But overtraining with the same repeated exercise for a long period such as running, cycling, swimming, weight lifting and in any sports can have its drawback too. A marathon runner who runs most of the day may risk developing Achilles Tendinitis, Patellar Pain Syndrome and Shin Splints. Their upper body is also generally weaker and if stretching is not habitual after each run, they can develop muscle tightness at the lower region of the body. This will lead to bad posture and potentialially inflict more injuries in the future.

Swimmers in the other hand are prone to tear their rotator cuffs and develop weaker lower body muscles. Whereas cyclists may develop Carpal Tunnel Syndrome, strain their shoulders and neck, have weak core and upper body, and are likely to be tight at their hip flexors and chest with a rounded back due to their seating position on their bike.

Even a competitive tennis player who plays tennis only most of the time will have muscle imbalances between both arms.

 

HOW DO YOU AVOID FROM OVER TRAINING?

• CROSS TRAIN
  As mentioned, over specializing in a single sport can increase your risk to injury and develop muscle imbalances. Cross train by doing different exercises can help reduce the risk of injury by allowing other muscles to recover as you train different groups of muscle. It may also help you perform better by strengthening other supporting muscles.
• PERIODIZATION
  Alternate between hard, medium and easy exercises. As a general rule, use a ratio of 1:1. An intense training should be followed by an equal number of easy training days. This method allows the hardest working muscle fibres to replenish their energy and be prepared to take on the next intense exercise.
• INCREASE INTENSITY GRADUALLY
  Increase your distance, weight or intensity by 5%-10% a week, especially if you’re recovering from an injury or new to exercise. This allows you the time you need for necessary adaption. Even if you vary the activities and body parts involved, the cumulative stress on to the body as whole will add up, resulting to a systematic breakdown with overuse injuries.

 

CONCLUSION

Professional athletes seem to have superhuman like abilities. Thus, it is not surprising that they inspire people to take on various challenges and to be like one. But before you attempt the impossible, know that these pros are paid well and given top class therapy and treatment when, not if, they get injured. I am not discouraging you to train outside of your comfort level. Instead, I actually encourage you to train as hard as you can and push the limits, BUT it has to be done safely, gradually and with proper recovery sessions.

Listen to your body and acknowledge the symptoms, especially after a long and intense exercise program. Don’t be afraid to change your routine and it is ok to take some time off.  Train smart by weighing your “risk to reward” in any training program or sports you do.