Burnout WARNING SIGNS OF
What is over-training? By definition, it implies that with an enhanced training stimulus (repeated excessive loading at near or maximal effort), the body and mind are unable to meet demands.
Exercise or training is a stress applied to the body, and adaptation to these stresses improves our fitness. There are many positive physiological and psychological adaptations that occur in response to regular exercise.
But what happens if the stress is so great that the body fails to adapt? Or what if the stress is compounded with other stresses and adaptation fails? Or if the stress is constantly at too high a level for that person’s physiology?
Inadequate management of these stresses will often lead to an unpleasant phenomenon known as burnout – a state of physical or mental collapse caused by overwork or stress. Sometimes you may have no idea that you are over-training or even experiencing a state of burnout, so it is crucial to look for the warning signs.
Distress signals fall into three categories, all of which are signs of over-training. Early warning signs may go unnoticed at first, but if they are not recognized, they may lead to chronic illness, injury or de-motivation.
1. Physiological sign: Dizziness, headaches, skin disorders, pounding heart, increased resting heart rate (6 beats-per-minute higher), breathlessness, stomach aches, gastric upsets, fatigue, insomnia, hunger but with the loss of an appetite. 2. Emotional signs: Anxiety, depression, being temperamental or moody, panic, lack of interest, boredom, loss of self-esteem, and snappiness (or being “sharp” as a close friend once pointed out to me).
3. Behavioral signs: Disturbed sleeping patterns, feeling overtired, frequently distracted, forgetfulness, lack of attention in general or to detail, abnormal eating habits, loss of appetite, withdrawal from and disinterested in training and competing, but feeling like you have to train. Recognizing the warning signs is the first step, then taking enough time to properly rest and recover before getting back into training is crucial. It really doesn’t matter if you smash a single workout if it sets you back a week or more due to self-imposed injury or illness.
In the long run, it is important to address your training plan in conjunction with any added stresses in your life and implement practices to help you best deal with these additional out-of-gym stresses you may be facing.
When creating a new workout schedule, swap one or two of your weekly weights sessions out for something less intense, like yoga or a long walk, and ensure you are getting enough sleep, water and healthy food in each day.
Angie Ferguson is an exercise physiologist and Tony Robbins Results Coach from Fort Myers, Fla. She also is a Corrective Biomechanics Specialist, USA Triathlon Advanced Level 2 coach, USA Cycling coach, has a Specialty in Sports Nutrition certification, and a PHD in results! For more training tips, contact her at www.gearedup.biz
OVERTRAINING MAY LEAD TO THESE DISTRESS SIGNALS