Overtraining can be minor and brief, if you rest when symptoms first appear. Ignore the warnings and serious complications can besiege you. Train harder and you can develop overtraining syndrome or OTS. Don't think, "It can't happen to me," and dismiss these warnings Any athlete can fall into over training.
Over Training: The Hidden Dangers
Overtraining will definitely start to hamper your progress. Then your performance as a whole will suffer. Insomnia often is an early warning sign that you are pushing too hard, too often. Dieting or restricting calories to maintain race weight is another risk factor.(Guilty). The main complication or cause is related to our athletic nature. Not getting the results you expect? "Train harder, faster, longer" is often the path followed.(I'm guilty of this too.)
The Kuopio University of Finland published 'The Effects of Over Training' by PhD MD Uusitalo. It directly mentions some individuals with OTS got as little as 3 or 4 hours of sleep nightly. Many had recently increased their training or racing volume 100-200%. Major depression was common, even though it often went unrecognized or undiagnosed until they were in the study. Two other proven complications were bradycardia (changes in heart rate) and pollacisuria (changes in urination). This special testing used serotonin transporter imaging and discovered over training was directly responsible for "decreased abnormal serotonin reuptake". Basically, medically proven depression. However, this is not a test you can get through your doctor. The depression showed as notable effects on the level of serotonin in the midbrain, anterior gingulus, the left frontal lobe and the temporo occipital lobe. They believed this was caused by disfunction in the hypothalamus from over training. They add that their is no exact criteria to identify or define over training syndrome itself.
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Article, How Much is Too Much?,
Overtraining, Uusitalo PHD)
The Psychiatry department of the Miami University published research that showed over training syndrome can lead to Addison's disease also known as hypocortisolism. It was also shown to cause depression severe enough to lead to suicidal behavior.
UMiamiHospital Report
A group of over trained athletes had an 80% rate of being diagnosed with clinical depression. Over training apparently led to their depression. Many surveys have found a change in attitude about workouts or practice, lack of motivation, and even anxiety are symptoms of OTS development.
The Mayo Clinic's study on over training syndrome reported that cortisol levels were effected as well as aldosterone levels, which regulate the balance of sodium and potassium in sync with the kidneys. These effects can last years even with treatment. If severe enough, the effects on the body can become "permanent".
Dr. Axe agrees that over training raises cortisol levels as do other kinds of stress you may experience. He likewise mentions the effect on your electrolyte levels (sodium/potassium). Often, these stress effects will trigger weight gain, although some suffer loss of appetite and weight loss. Too much stress can also result in damage to your heart. Athletes with several stressful events are more likely to develop OTS than athletes who have only the stress of training.(
Link)
While you may think that only a Tour de France cyclist or an Ironman competitor could fall into this syndrome, it is believed that many individuals suffer various levels of over training. In a follow-up article, I will detail the story of a young college athlete, Madison Holloway. Her story may help change some of the athletic training ideas that are so commonly put forth as beneficial.
A few top athletes have had career ending conditions brought on by over training linked with severe iron deficiency. One passed several blood tests for iron. However, when another doctor tested his 'serum ferritin', the results showed nearly zero iron. Another athlete suffered similarly. Both began iron supplementation resulting in normal iron levels. Neither one came back though. "My endurance never came back," Doris Heritage said. "I never had the strength again."
Four months of Ironman training left another athlete exhausted. OTS was evident. His maximum heart rate would only go up to 122. Initial blood tests likewise revealed nothing abnormal. His doctor prescribed a detox, a change in diet, and supplementation with nutrients. While Alberto Salazar was treated solely with iron, Paul Thomas had a complete profile of nutrients to take. He became a successful athlete. The key is to determine the right levels of nutrients needed, vitamins and minerals. FDA supplement levels are not high enough for elite training. They might only be high enough for the average, mostly sedentary, person. Even with doing everything right, Paul said it took a year to fully regain his health. Prevention is obviously the key.
Avoiding over training is much, much easier than dealing with recovering from it. Don't make drastic changes in your training. Don't restrict calories during heavy training or when you are in a full racing schedule. If you are sore or have had little sleep, rest rather than doing a lengthy, intense workout. There's a difference in a special training camp week and a month of daily intense training two to six hours a day. Know your limits and don't cross that line. Your health is of more importance than the goal you may be seeking. Depression from over training is real and proven. Seek medical attention if your depression lasts more than a few days or if you have any suicidal thoughts.
Please, listen to cautions from your family and friends. Everyone wants you to be both happy and healthy. Keep your health and you will be rewarded greatly.
