Over Training Syndrome

**TYN MAN** · May 5th, 2005, 04:58 PM

Just what in the Hell is Over Training Syndrome (OTS)?

Too much physical training and too little rest and recovery after hard workouts cause a great deal of stress on muscles, joints, and bones. If you are further stressed by worries about money, fear of failure, or conflicts with friends, teachers, or teammates, your body may reach a point where it can no longer repair the damage.

The following are a list of syptoms of OTS:

- A decrease in performance
- Generalized fatigue
- Depression
- Muscle pain
- Joint pain
- Loss of appetite
- Insomnia
- Mood change
- Fear of competition
- Lack of motivation
- Difficulty in concentration
- Increases susceptibility to illness

How does one avoid OTS?

Overtraining is treated like other injuries, such as a broken bone, and is a serious condition. A period of complete rest is often recommended. The longer you were overtraining, the longer you will need to rest. You may be able to do some light cross-training during the 6- to 12-week recovery period. You can use the time to work on other sources of stress, such as grades or personal relationships. Eating well will give your body fuel for healing, and you might enjoy massage or whirlpool baths.

Remember kids, recovery and rest is key to a successful workout. Take care of those muscles and dont let your efforts go in vein!

-TYN MAN

**Old_Fart2** · May 5th, 2005, 06:05 PM

Good post!

In my experience, however, most of the people I see in gyms are under-training.

**bouncer** · May 6th, 2005, 01:08 AM

Ditto, Old Fart2! I just went to 24 hour fitness, and the girlies on the elipticals were hittin' it but there were all these people just fartin' around the weights and machines. I was in and out in 40 minutes, doing a full body routine with my better (looking) half. It really doesn't take long if you are there to get down to biz. I've got better things to do than go through the motions.

**Manfred_Man** · May 6th, 2005, 06:13 AM

Excellent post, TYN MAN! Glad you included the symptoms, too.

Ditto on Old_Fart's comments, too! If people want to fart around, go to the washroom or stand downwind! Don't do it around the weights... especially when I need a spotter!

**Old_Fart2** · May 6th, 2005, 06:23 AM

Yeah, quit wasting the oxygen in the gym. I need it!

**FitnessPhotos** · May 6th, 2005, 07:17 AM

Good information, I think people should really consider their recovery time as well - are you eating properly? getting enough rest? Over training can also be a result of not taking care of your body, so before you cross over that limit, be aware of how you are helping your body recover.

**Adonis** · May 6th, 2005, 08:21 AM

When designing a program, recovery and overtrianing issues are the first things I think baout. AS those who follow my blog know, I had plaaned on staying on my curent program for another week, I'm not seeing the gains I was, hR is a bit higher, and I'm a bit more lethargic, so its time for my two week intentional overtraining blitz, then a week off. I am going into a severe overtraining state, so that the Gains will continue well into the next month, hopefully. I may even take 10 days off after the next two week blitz. Contrary to old farts comment, if you are reading the stuf fon this stie, then you probally are overtrained, if you just go to the gym, and do the motions, then keep that pace up for the rest of your life( you won't go anywhere, but tis your choice.) I have some good overtraining and recovery articles around, do a search

**Adonis** · May 6th, 2005, 08:21 AM

Oh and excellent post!

**Old_Fart2** · May 6th, 2005, 08:40 AM

Yeah, I was just being facetious. It's just that most people I see in gyms do just go through the motions; I see people just talking away to each other in the middle of sets. How the hell can you talk in the middle of a set?

Overtraining is a problem. Get in tune with your body and after a while you'll know when you need to back off. That's another reason I like the periodization routines; I believe they help avoid overtraining. Usually by the end of the cycle, I'm exhausted and ready for a break. I throw in a recovery week and then start a new cycle with lighter weights and more reps.

LiLitaly28 · May 6th, 2005, 01:38 PM

Bump for all thos eposts, but i see a lot of people who once they get sore the next day dont lift or wont do anything for days. Just because your sore doesnt mean to any extent that you are overtraining. Everyone's body is different and you need to know how far you can push yourself. I just hate when someone says they were sore from doing chest the day before so they are taking a few days off!

**ntnfdvd** · May 6th, 2005, 03:46 PM

I, for one, can be seen as one of these people who fart around sometimes. I am serious about lifting but I do enjoy talking and joking with some of the people I have met over the years. Also, my gym has a TV in the weightroom and when my Red Sox are on I stand around quite a bit. When I'm doing heavy core lifts, I rest anywhere from 2-5 minutes between sets and easily 5+ minutes on squat night.

**Old_Fart2** · May 6th, 2005, 03:57 PM

So you're one of those guys using up my valuable oxygen!?!

mathey · May 6th, 2005, 05:28 PM

See, my basement is so dank, dark and depressing, I just want to get the hell out of there! I'm not even sure there's any oxygen down there.

**ntnfdvd** · May 6th, 2005, 05:39 PM

Quote:

Originally Posted by Old_Fart2

So you're one of those guys using up my valuable oxygen!?!

I use up more when I'm working hard and huffing and puffing!!

**Adonis** · May 7th, 2005, 10:01 AM

great thread guys!

**TYN MAN** · May 7th, 2005, 01:18 PM

My hats off to everyones comments!

I think almost everywhere, you'll see atleast one oxygen-waster (as Old_Fart puts it). It really makes me want to get on their case, but then i remember, theyre just wasting their own time......until theyre hovering around stuff I want to use. At that point theyre fair game.

thanks!

-TYN MAN

**critta1** · May 7th, 2005, 01:41 PM

Just wanted to respond in regards to Old Farts comment. Don't know about you guys, but people walking around chatting on a cell phone(in the gym) is something that drives me nuts. If you don't have 30- 60 min. to dedicate to a thorough workout, then you're way to important or just not taking it seriously enough. I run my own business and have had to be on my cell right before training and right after training, and every thing has run smoothly for a long time. BTW, nice post TYN about overtraining, it's something many never consider.

Killa_Z · May 7th, 2005, 01:43 PM

Quote:

Originally Posted by Old_Fart2

Good post!

In my experience, however, most of the people I see in gyms are under-training.

i know all about that, sometimes i feel like going up to people and telling them to go home, i hate it when people under-train = pointless

**ntnfdvd** · May 7th, 2005, 07:14 PM

My gym is not the most serious gym. Let me put it to you this way...the place can be packed and I can walk right up to the one and only power rack. In the years Ive been going to this gym I may have seen 2 other people squatting. I don't think I would change gyms because they DO have everything I need and it's about 7 minutes from my house...but it can be a bit of a social club. I do agree that I hate the people that talk on cell phones...not as much as the guys that insist on dropping the 60lb dumbells after doing flat bench with them and then stand up admiring themselves in the mirror!!!
Like I said...there are a few fortysomething year old guys that I see often and we do chat and spot for one another...plus yell at the TV when the Sox are on. Other then that we are down to business.
Didn't this thread start off discussing overtraining???

**Old_Fart2** · May 8th, 2005, 01:31 PM

I was doing the stair master in the new gym Friday, after doing shoulders. A girl two machines down was on her cell phone, leaning over the machine, taking it nice and easy. She hangs up, starightens up, speeds it up for about five minutes and then gets another call.

For the rest of the time I was on the machine she was on her phone, slowed the pace back down, leaning way over the machine. I wanted to just scream: TURN YOUR DAMN CELL PHONE OFF AND WORK OUT!!!

But I didn't. What's the point?