There are two types of overtraining general and local. General overtraining affects the whole body producing stagnation and decrease physical performance. When Local overtraining occurs only one specific body part or muscle group is affected. Local overtraining can be experience by most individuals in-volved in weight training and is recognizable by soreness and stiffness after performing a particular exercise.
When overtraining is not acknowledged and allowed to become serious, it can take weeks or even months for your body to recover. Overtraining must not be confused with exhaustion. Exhaustion is a reaction to the short-term imbalance between stress and how your body adapts to it. Overtraining is the result of a prolonged imbalance and is a long, slow process with many obvious characteristics. The key is recognizing the warning signs and taking steps to alleviate the problem before it gets worse.
The following characteristics can be used to identify an approaching “overstrained” condition:
1. A noticeable decrease in strength or overall performance level.
2. Overall fatigue. You don’t recover from previous workout as well as you did before. You
become susceptible to headaches, cold and fever blisters.
3. General muscle soreness. You begin to experience a slow general increase in muscle
soreness and stiffness after a hard workout.
4. You begin to sleep longer than normal and still feel tired.
5. You begin to realize a drop in body weight. This is an easy sign to spot, especially when no
effort is being made to lose weight.
6. Your resting heart rate is higher than normal. To check your resting heart rate take your
pulse everyday under the same condition. If your resting heart rate is 10 beats higher than
normal, your metabolism has not yet recovered from your previous workout. Keep in mind
that it normally takes 90 minutes to 2 hours for your pulse to return to normal, even after a
7. The recovery time between sets and workouts is longer than normal.
8. Your body temperature is higher than normal. You begin to feel feverish. This is an
important sign that you might be reaching the point of heat exhaustion or heat stroke
9. You begin to lose your appetite. This could be one of the reasons for decrease in body
10. Your coordination becomes impaired. You have a difficult time performing exercises with
the same pace and coordination you had in previous workouts.
11. You become psychologically and emotionally drained. This includes increase nervousness,
depression, inability to relax and poor motivation.
The general cause of overtraining is weight training too hard, too soon. In other words,
exceeding your body’s ability to adapt to the new workload being imposed. Your body has a
limited capacity to adapt and when it is over-stressed you begin to experience the symptoms of
overtraining. Your body is trying to tell you to slow down and let it recover.