Many individuals
strive to incorporate more exercise into their daily routine and for good
reason. Regular exercise has long been identified as an essential element of good
health due to
its ability to positively affect every organ and structure in the body. However, if done in excess, exercise can also
lead to negative health consequences such as over-training syndrome (OTS).
OTS occurs
when there is an imbalance between exercise training and the body's ability to
recover. This typically occurs when exercise volume (the total amount
of exercise performed) and intensity (the total amount of
effort exerted) are both too high for an extended period of time. Therefore, it is important to find the
correct balance between exercise volume and intensity. A good exercise program should allow you to
exercise on a regular basis without "burning out".
It
is important to recognize the signs and symptoms of OTS which may include:
· Performance
related issues such as: decreased strength, endurance, and power;
poor workout recovery; an inability to complete workouts.
· Physical
symptoms such as: an
increased resting heart rate; persistent aches and pains in muscles and joints;
repetitive strain injuries.
· Health
related symptoms such as:
frequent headaches; chronic fatigue; gastrointestinal distress;
menstrual irregularities; decreased recovery from and/or increased
susceptibility to colds, sore throats, and other illnesses.
· Mood and
behavioural changes such as:
insomnia; loss of appetite; increased irritability; depression;
decreased motivation to exercise.
Below are some useful tips that can help overcome or
minimize the chance of OTS:
1. Rest is essential for recovery. This may include absolute rest from all
exercise activity or increasing the recovery time between exercise bouts. Proper rest allows for the body's important
biological systems to recover, repair and recharge.
2. Change your training method. Look at the cumulative stress of the exercises
performed. Use a variety of exercises
when training specific body regions and avoid continuous training without
proper recovery. Change your program
frequently and find the right balance between exercise volume and intensity.
3. Check your nutritional status. Your body needs the proper nutrients to
function optimally. Inadequate intake of
carbohydrate and protein can lead to muscle fatigue and poor muscle tissue
repair. Healthy fats are needed to
produce hormones that regulate many body functions. Dehydration can contribute to muscle cramping
and joint pain. Avoid nutrient deficient
foods such as trans-fats and refined sugars and starches which put physical
stress on the body.
4. Get professional help: Overcoming OTS is not always simple. There
are healthcare practitioners who can treat physical injuries and provide advice
on nutrition and proper exercise training techniques.
Recognizing
the signs and symptoms of OTS and
knowing how to avoid or minimize its effects can ensure that you can continue
to enjoy the many health benefits exercise has to offer. For additional
information on exercise, nutrition, and improving your physical health, visit www.nhwc.ca.
This
article is a basic summary for educational purposes only. It is not intended, and should not be
considered, as a replacement for consultation, diagnosis or treatment by a duly
licensed health practitioner.
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