We all understand how important exercise is for the body, mind, and spirit. What many do not realize is that if you are chronically ill, injured, sleep-deprived, on a caloric restrictive diet, it’s possible for you to be overtraining at a much lower level of physical activity. The consequences can have a profound impact on your overall health and wellbeing.
From the competitive runner, cyclist, exercise enthusiast that does CrossFit, weight training, high-intensity interval training, or the weekend warrior participating in a Tough Mudder all are at potential risk for overtraining.
It doesn’t take much to be on a downward spiral. It is estimated that 61% of all serious runners go through a period of overtraining in their career.
Increase Performance
Keep your body optimized to perform at peak levels for longer periods of time without becoming fatigued.
Decrease Recovery Time
Stimulate proper healing quicker so your body rejuvenates and is ready to go sooner than ever.
Avoid Injuries
Stay healthy and avoid common injuries that hold back performance and keep you from competing at a high level.
The key to recovery is to reduce or stop anything more than moderate physical activity for some time. How long depends on symptoms severity and how long you’ve been overtraining. Focus on gentle activities for recovery such as walking in nature, yoga, or massage. Address any underlying stress-induced HPA-Axis dysregulation, inflammation, gut dysbiosis, nutrient depletion, hormone imbalances, and oxidative stress. Get plenty of sleep and nap during the day. Ensure you do not restrict calories or diet once overtrained. Your body needs an adequate supply of macronutrients especially protein and micronutrients.
What is Overtraining Syndrome / Burnout?
Overtraining syndrome occurs when an athlete doesn’t adequately recover after repetitive intense training, and can include fatigue, declining performance and potential injury. It’s admirable to train hard to succeed in your chosen sport. Logging many miles, spending hours at the gym and working hard day after day can certainly help you achieve your athletic goals. But too much training without sufficient recovery can hinder your progress — and even lead to a decline in your performance.
There are two classifications for too much exercise: overreaching and overtraining.
Overreaching is muscle soreness above and beyond what you typically experience that occurs when you don’t sufficiently recover between workouts. Overreaching usually happens after several consecutive days of hard training and results in feeling run down. Luckily, the effects of overreaching can be easily reversed with rest.
Overtraining occurs when an athlete ignores the signs of overreaching and continues to train. Many athletes believe that weakness or poor performance signals the need for even harder training, so they continue to push themselves. This only breaks down the body further.
Symptoms and warning signs of overtraining
It may be hard to know when you’re overtraining. “It’s natural and expected to feel fatigued after challenging training sessions,” Dr. Goolsby says. “But feeling like you aren’t recovering between sessions or experiencing overall fatigue and difficulty pushing yourself during workouts can be indicators of overtraining.”
Training-related signs of overtraining
Unusual muscle soreness after a workout, which persists with continued training
Inability to train or compete at a previously manageable level
“Heavy” leg muscles, even at lower exercise intensities
Delays in recovery from training
Performance plateaus or declines
Thoughts of skipping or cutting short training sessions
Lifestyle-related signs of overtraining
Prolonged general fatigue
Increase in tension, depression, anger or confusion
Inability to relax
Poor-quality sleep
Lack of energy, decreased motivation, moodiness
Not feeling joy from things that were once enjoyable
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The staff are all very personable. Dr Brandon is very knowledgeable and listens to my questions and concerns. I am so grateful to have found a clinic like this!
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The office staff is incredible, they create such a calm and peaceful energy in the entire office. Dr. Brandon is the same way, such a calm energy, but he REALLY listens closely to everything that is said.
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I’m a new patient as of this week! They got me in same day, and I was able to book my initial appt online. Dr. Brandon and Lydiann have both been so patient and caring. I walked in barely able to move and by my 2nd appt I was already feeling so much better. Dr. Brandon takes time to explain everything to you, and is very knowledgeable! Lydiann is always smiling and helps run the decompression and shock therapy. I’m sure she does so much more too!
I loved that after my first visit Dr. Brandon already had a treatment plan for me. HIGHLY RECOMMEND this place!
I have been going here since I was pregnant with my daughter and they have helped with late pregnancy, postpartum and more recently I used the spinal decompression machine and OMG!!! life changing! I can do ab workouts and I have never been able to do that without pain!
So im a new patient, and right off the bat I have to say that Dr. Dyrdahl and his staff were so great, they explained everything so people like myself can understand where and why certain things are happening to have such horrible lower back pain! Very easy to talk to and never felt rushed or that I was asking too many questions for being a 1st time patient! The aurora of the office just makes u feel at peace, and like everything is gunna be ok...very happy and satisfied so far and highly recommend for the many many services they offer! Thanks Dr. and staff!
New patient but am very impressed by the office staff and Dr Brandon Dyrdahl. Brandon is very easy to talk to and is thorough when discussing care plan options. Starting each visit on the rolling table is a nice touch as well.
Highly recommended this chiropractor! I’ve been going there for a while now and Dr Brandon has really been helping me with my neck and back. The staff is really amazing too I really enjoy going there.
I can’t say enough good things about Integrity Health & Wellness. I’m so glad I found Dr Dyrdahl, Lydiann and Sierra. They have been helping me with my neck pain after a car accident. Dr Dyrdahl is personable, professional and very understanding of my fear of being adjusted. Lydiann and Sierra always greet me with smiles and are a pleasure to chat with during therapy sessions. I highly recommend!!
