The Effects Of Overtraining

The Effects Of Overtraining: Overview

We all know the saying – you can never have enough of a good thing.  Exercise is good for you, no doubt.  But you can get too much of it, or even become addicted to it.  Women are especially susceptible to doing too much exercise because of the added pressure thrust upon them by society.

Causes and Development

This pressure along with an original desire to become fit can lead to an obsessive disorder known as exercise bulimia, or to other problems, such as exhaustion or abandonning your regime altogether.

You keep exercising yet you feel tired or like you're not getting anywhere.  So you intensify your workouts or add more days to your routine.  What happens? You still feel tired, or worse, you injure yourself.  When you've reached a plateau you have to stir up your routine to move to the next level, but if you're continually physically and mentally tired, you need to take a break.

Overtraining

Information On This Page

Signs, symptoms & indicators of The Effects Of Overtraining:

Symptoms - Head - Eyes/Ocular

Symptoms - Mind - Emotional

Symptoms - Muscular

Conditions that suggest The Effects Of Overtraining:

Circulation

Arrhythmias/Dysrhythmias often suggests The Effects Of OvertrainingArrhythmias/Dysrhythmias
Endurance sports such as triathlons, ultramarathon running and professional cycling have been associated with as much as a five-fold increase in the prevalence of atrial fibrillation (abnormal heart rhythms.)

Hormones

Low Melatonin Level may suggest The Effects Of OvertrainingLow Melatonin Level
Exercise impairs the production of melatonin and exercising in the evening decreases melatonin for up to 3 hours afterwards.

Immunity

Weakened Immune System may suggest The Effects Of OvertrainingWeakened Immune System
High performance athletes have chronically lowered immune systems.  The high level of training leaves their immune systems frequently depressed so that, for example, if a group of athletes is training together, a flu bug will rapidly make its way around.  It is said that, in immunological terms, high-performance athletes are some of the least healthy people around.

Lifestyle

Metabolic

Reproductive

Amenorrhea may suggest The Effects Of OvertrainingAmenorrhea
Many young female athletes in training experience absent menstrual cycles due to low body fat content.  Exercising women with regular menstrual cycles and amenorrheic women who do not exercise excessively demonstrate a clear diurnal rhythm of leptin levels.  Exercising women with amenorrhea lose this normal rhythm, which raises the possibility that this cycle is important for the maintenance of reproductive function.  Leptin levels normally rise during the afternoon and reach a peak in the early hours of the morning, then decline towards dawn. 

For some women, simply explaining the need for adequate calorific intake to match energy expenditure results in increased intake and/or reduced exercise, and their menses resume.  For those women in whom no other cause of amenorrhea can be found, but who are unable or unwilling to either increase food intake or decrease the amount of exercise, estrogen replacement therapy is strongly indicated.  Appropriate therapy consists of any estrogen replacement regimen that includes endometrial protection.

Risk factors for The Effects Of Overtraining:

Lab Values - Chemistries

Excellent HDL cholesterol level may increase risk of The Effects Of OvertrainingExcellent HDL cholesterol level
Very vigorous exercise and regular long-term heavy aerobic exercise can cause HDL levels to become especially elevated.  This is in keeping with the fact that exercise raises HDL levels, and demostrates that overexertion produces further elevations.  It is unlikely that there are any negative effects from this elevation, only cardiovascular benefits.

The Effects Of Overtraining can lead to:

Circulation

The Effects Of Overtraining often leads to Coronary Disease / Heart AttackCoronary Disease / Heart Attack
A review of research evidence by US physicians published in the medical journal Mayo Clinic Proceedings in June of 2012 suggests that excess exercise (for example intensive training schedules or extreme endurance competitions) can cause dangerous long-term damage to the heart.  According to this review, the safe upper limit for heart health is a maximum of one hour of strenuous exercise a day, after which we reach a point of diminishing returns.

Hormones

The Effects Of Overtraining often leads to Low Melatonin LevelLow Melatonin Level
Exercise impairs the production of melatonin and exercising in the evening decreases melatonin for up to 3 hours afterwards.

Immunity

The Effects Of Overtraining often leads to Weakened Immune SystemWeakened Immune System
High performance athletes have chronically lowered immune systems.  The high level of training leaves their immune systems frequently depressed so that, for example, if a group of athletes is training together, a flu bug will rapidly make its way around.  It is said that, in immunological terms, high-performance athletes are some of the least healthy people around.

Metabolic

Reproductive

The Effects Of Overtraining often leads to AmenorrheaAmenorrhea
Many young female athletes in training experience absent menstrual cycles due to low body fat content.  Exercising women with regular menstrual cycles and amenorrheic women who do not exercise excessively demonstrate a clear diurnal rhythm of leptin levels.  Exercising women with amenorrhea lose this normal rhythm, which raises the possibility that this cycle is important for the maintenance of reproductive function.  Leptin levels normally rise during the afternoon and reach a peak in the early hours of the morning, then decline towards dawn. 

For some women, simply explaining the need for adequate calorific intake to match energy expenditure results in increased intake and/or reduced exercise, and their menses resume.  For those women in whom no other cause of amenorrhea can be found, but who are unable or unwilling to either increase food intake or decrease the amount of exercise, estrogen replacement therapy is strongly indicated.  Appropriate therapy consists of any estrogen replacement regimen that includes endometrial protection.

Recommendations for The Effects Of Overtraining:

Physical Medicine

Rest is highly recommended for The Effects Of OvertrainingRest
"Rest" is not a dirty word! Take a complete day off once a week.  And remember to take a vacation, sleep late once in a while, walk on the beach, or go out shopping for a day instead of doing time on the StairMaster.  Anything to break the cycle.  It will recharge you and get you back in the swing of things.  This is a simple problem to solve, and you can usually catch yourself in time before anything drastic happens.  Your bodily reserves are just like the batteries in your Walkman – after continued use, they are going to run out and you have to replace or recharge them if you want to keep hearing your favorite song.

KEY

Weak or unproven link: may be a sign or symptom of; may suggest; may increase risk of; sometimes leads to
Weak or unproven link:
may be a sign or symptom of; may suggest; may increase risk of; sometimes leads to
Strong or generally accepted link: often suggests; often leads to
Strong or generally accepted link:
often suggests; often leads to
Very useful: is highly recommended for
Very useful:
is highly recommended for