We all understand how important exercise is for the body, mind, and spirit. What many do not realize is that if you are chronically ill, injured, sleep-deprived, on a caloric restrictive diet, it’s possible for you to be overtraining at a much lower level of physical activity. The consequences can have a profound impact on your overall health and wellbeing.
From the competitive runner, cyclist, exercise enthusiast that does CrossFit, weight training, high-intensity interval training, or the weekend warrior participating in a Tough Mudder all are at potential risk for overtraining.
It doesn’t take much to be on a downward spiral. It is estimated that 61% of all serious runners go through a period of overtraining in their career.
Increase Performance
Keep your body optimized to perform at peak levels for longer periods of time without becoming fatigued.
Decrease Recovery Time
Stimulate proper healing quicker so your body rejuvenates and is ready to go sooner than ever.
Avoid Injuries
Stay healthy and avoid common injuries that hold back performance and keep you from competing at a high level.
The key to recovery is to reduce or stop anything more than moderate physical activity for some time. How long depends on symptoms severity and how long you’ve been overtraining. Focus on gentle activities for recovery such as walking in nature, yoga, or massage. Address any underlying stress-induced HPA-Axis dysregulation, inflammation, gut dysbiosis, nutrient depletion, hormone imbalances, and oxidative stress. Get plenty of sleep and nap during the day. Ensure you do not restrict calories or diet once overtrained. Your body needs an adequate supply of macronutrients especially protein and micronutrients.
What is Overtraining Syndrome / Burnout?
Overtraining syndrome occurs when an athlete doesn’t adequately recover after repetitive intense training, and can include fatigue, declining performance and potential injury. It’s admirable to train hard to succeed in your chosen sport. Logging many miles, spending hours at the gym and working hard day after day can certainly help you achieve your athletic goals. But too much training without sufficient recovery can hinder your progress — and even lead to a decline in your performance.
There are two classifications for too much exercise: overreaching and overtraining.
Overreaching is muscle soreness above and beyond what you typically experience that occurs when you don’t sufficiently recover between workouts. Overreaching usually happens after several consecutive days of hard training and results in feeling run down. Luckily, the effects of overreaching can be easily reversed with rest.
Overtraining occurs when an athlete ignores the signs of overreaching and continues to train. Many athletes believe that weakness or poor performance signals the need for even harder training, so they continue to push themselves. This only breaks down the body further.
Symptoms and warning signs of overtraining
It may be hard to know when you’re overtraining. “It’s natural and expected to feel fatigued after challenging training sessions,” Dr. Goolsby says. “But feeling like you aren’t recovering between sessions or experiencing overall fatigue and difficulty pushing yourself during workouts can be indicators of overtraining.”
Training-related signs of overtraining
Unusual muscle soreness after a workout, which persists with continued training
Inability to train or compete at a previously manageable level
“Heavy” leg muscles, even at lower exercise intensities
Delays in recovery from training
Performance plateaus or declines
Thoughts of skipping or cutting short training sessions
Lifestyle-related signs of overtraining
Prolonged general fatigue
Increase in tension, depression, anger or confusion
Inability to relax
Poor-quality sleep
Lack of energy, decreased motivation, moodiness
Not feeling joy from things that were once enjoyable
The entire staff at Hunt for Wellness Chiropractic are kind, friendly, professional and FUN! Deb and I enjoy our visits and feel better thanks to their expert care! So glad we found the Hunt Team!!!
Veronica Ahmeenah “Woman Of God” Zion-Bonnerin the last week
One word I'd like to use before I begin this review is Stellar. When it comes to chiropractic care I would like to consider myself a bit of an expert. Not only have I been a patient I've also have been on the other side lol. So I'm sure you asking what do I mean by that I'm going to tell you 😁. Growing up I can remember hearing about chiropractor care here there and the terminology that would be used was I'm not going to a chiropractor I'm not letting him "crack" my back. now that terminology is like nails on a chalkboard to me. I quickly correct people saying no that's called an adjustment. I have worked for two chiropractors in Texas and I also worked at Parker Chiropractic College in Texas. That being said Dr Tunis is one of the most thorough chiropractors I've ever come in contact with and trust me I've been in contact with a lot of them working at the college. His background in chiropractic care and other studies that support it, is extensive. He has chiropractic care in his bloodline. His dad used to work out of that very office. That being said. My neck completely seized on me one night. I used to pass his office and always want to go there because it looked like a little house. I went to the website filled out the form let them know what was going on to me they got me and I believe the next day. From the moment he began to adjust me I knew that he knew what he was doing. I was literally crying real tears he didn't panic. He immediately started working to give me some relief. He talked me through what he was doing He made me comfortable and gave me one of the best adjustments I've ever had. And yes he did x-rays and everything accordingly. His staff is absolutely amazing. His wife is absolutely amazing. So now I'm asking what are you waiting for Go get your adjustment tell him I sent you and take part in some of that amazement.
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I have been a patient of Dr. Hunt’s for many years. The team at Hunt For Wellness is outstanding. The chiropractic care is top notch! Everyone is friendly, knowledgeable, and professional. Always a great experience!
