What is overtraining syndrome? How to Overcome overtraining syndrome?
Overtraining syndrome is an inability of the body to recover from the intensive exercise or just not enough rest in recovery.
what are the hallmark signs of overtraining syndrome?
# Inability to sustain intense exercise whether it’s a workout or a game and then
# Inability to recover from that exercise
So, you go and do your workout and then the next day or even two or three days later you’re to draggy to do the next workout.
What are some symptoms of overtraining syndrome or what happens when you do the excessive workout? Well, there are a lot of effects of that and that’s why we call it a syndrome.
Because it’s a collection of signs and symptoms. Something like while you’re working out you’re tired, you’re lethargic, you feel flat, you feel stale, you’ll have an elevated resting heart rate, you don’t have any get up and go and of course there’s no recovery.
We all had workouts like that where you just go out for a run and you’re dead, you’re totally flat. It’s not only about individual workouts it’s a series that goes on for many days and if not weeks until somebody notices they’ve got a problem.
How to Overcome overtraining syndrome:
In order to overcome overtraining syndrome, the first thing you want to do is just stop exercising altogether. I will recommend about 7 to 10 days. Most of the times that’s more than enough to help your body to recover. but sometimes you need a little extra help. If you don’t want to take that long off from the gym you can do a few extra things in order to reduce the recovery time.
Use alternative body therapies
Things like deep tissue massage, chiropractic, acupuncture, Active Release Technique and muscle activation techniques you can try. These are all body therapies that help to get your nervous system back in alignment to help your body, your joints, your muscles function and move properly in a fluid motion.
It also helps to drive blood especially with deep tissue massage into the muscle. As a result, you will get more oxygen and nutrients into the muscle to help it recover and also remove metabolic waste products.
Inflammation in the body is a bad thing. But inflammation is actually an essential part of the healing process. It’s when your inflammation levels get too high then it starts to impede your recovery.
But what you can do in order to reduce inflammation your body that you’ve created through the stressful workout is to eat anti-inflammatory foods. Anything with omega 3 fatty acid, wild salmon and you can also take try taking some supplements like curcumin ginger extract and also cherry extract is also good for inflammation and for recovery.
Increase calories and Protein:
During the rest period of the seven to ten days, you also should increase your caloric intake by about 500 calories a day and I increase your protein intake to about 1.5 grams of protein per pound of your body weight.
So that’s the one gram that you normally should take when you are just working out. What this does is help to aid the recovery process and also stimulate some more or support lean muscle growth.
Get a good night sleep:
Getting a good night’s sleep is essential. The first two or three days if you’re suffering the symptom of insomnia you might find it difficult to get sleep. But once your body starts to heal and recover then you’ll able to get a proper night’s sleep again. And it’s very important in order to Overcome overtraining syndrome. Because Sound sleep helps our body to recover.
You should get around eight to nine hours a night during the healing period. Most people are you know getting anywhere from 6 to 7 hours a night which isn’t bad. But when you’re trying to recover you need that extra sleep. So you may have to go to bed a little bit earlier than you normally would.
Use Blue light blocking glasses:
If you have to be on the computer because you’re doing work at night or you want to watch a little bit TV before you go to bed you can use blue light blocking glasses.
these are orange tinted glasses that you can pick up from the online store or shop. what they do is they block out any blue light that comes from artificial light.
Because blue light is the same spectrum of light that you would get during the daytime. What it will do is it will block that blue light so that your brain once again doesn’t think that it’s a daytime. Because the blue light’s not coming in through your eyes and getting to your brain.
Don’t use computer, Mobile, light Before sleep:
Another key thing you can do is to not stare at computer screens or your smartphone or have all the lights in there in your house turned on.
Because this signals to your brain through your eyes that it’s still daytime. Having all these bright artificial lights on at night when the Sun is already down is going to inhibit the melatonin in your brain which is your sleep hormone that your pineal gland produces.
It’ll inhibit that so it’ll take you longer to fall asleep and you won’t get into the deep REM sleep that you need for recuperation.
What is the basic thing to overcome overtraining syndrome?
If you want to overcome overtraining syndrome you need to know how to adapt and you really need to allow your body enough time to recover.
Because one of the main principles of Fitness is the adaptation. Every time we work out a little bit you break down your body a little bit and then the next time after you recover your body is just a little bit stronger. Then you go out and train you to break it down more and then you recover a little bit more that’s adaptation. That’s how you get bigger and faster and stronger.
But if you don’t allow time to recover to adapt to that your body just can’t keep up and then you wind up with this overtraining syndrome.
Now when you’re off for the seven to ten days it doesn’t necessarily mean you have to completely stop physical exercise. You can do what’s called active recovery. You can do things like go for a walk, you can do gentle yoga like hatha yoga or you can even do some stretching with some foam rolling and that’ll help with the recovery process as well.