What happens when you over train

Overexertion, overtraining, and training just enough

For those of us who like to by physically active, spend a lot of time training or practicing a physical discipline, it’s important to remember that we don’t have to be physically active at the same level every time we train, whether we train every day of the week, six days a week, or whatever your schedule is. Training intensity should change depending on what’s happening with us. It should sometimes ramp up, sometimes slow down, be of longer or shorter durations, or be on pause.

Some might object that doing a daily yoga practice is not training, but a discipline. Be that as it may, if you are doing something that requires you to get proficient in a skill, then it in indeed called training. There’s nothing wrong in that, but it can get goal oriented rather than process oriented. Goal oriented practices sometimes cause us to place unreasonable demands on ourselves, and then we feel bad when we can’t meet those demands, such as practicing every day or having the same level of flexibility or strength every day. We can start to categorize practices as good, bad, or “I just couldn’t do it today, and had to stop.” I’ve been there.

There are other ways of going about it. But first, let’s look at what happens when we over train or simply do not listen to our energy levels.

Sympathetic hyper-arousal and physical overexertion

While physical exercise is generally beneficial, overexertion and over-training can lead to sympathetic hyper-arousal, which means we are turning on the fight-or-flight response, rather than the relaxation and healing response—which, when it comes to yoga, is the opposite of what we are aiming for.

What’s the difference between over-exertion and over-training?

Overexertion typically refers to

• A short-term, acute state of pushing oneself too hard physically or mentally

• Can occur from a single intense workout or single exercise (or posture)

• Often results in immediate fatigue, pain, or injury

• Can happen to anyone, in any type of activity

• Recovery time can be hours, days, or weeks depending on the intensity of the exertion

Overtraining, on the other hand, is

• A chronic condition resulting from prolonged, excessive training without adequate recovery

• Develops over weeks, months or years

• Primarily affects those who follow intensive exercise regimens

• Has systemic effects on the body and mind

• Recovery seems to never fully happen, because conditions become chronic

In this post, we are going to look at over-training, and what it does to us. As mentioned above, over-training is characterized by the hyper or chronic arousal of the sympathetic nervous system, which leads to higher levels of inflammation in the body.

Sympathetic hyper-arousal is characterized by

• Elevated stress hormone levels

• Increased heart rate and blood pressure

• Muscle tension and fatigue

• Difficulty relaxing and sleeping

Hyper-arousal in training can occur through

• Repetitive movements over long periods

• Sudden forceful movements

• Prolonged activity without sufficient breaks

• Improper technique or form that stresses physiological systems

• Extreme temperatures during activity

• Excessive physical or mental effort beyond one's current abilities

If any of that sounds familiar to you, or if you can identify any of those trends in your practice routine, look out for these common signs and symptoms of over training:

• Chronic pain

• Fatigue or prolonged general tiredness after training sessions

• Persistent fatigue or the need to rest more during the day

• Decreased performance and inability to maintain previous levels

• Needing longer recovery periods

• Mood changes (depression, irritability, anxiety, anger, easily frustrated, compulsive behavior)

• Sleep disturbances

• Sore muscles and heavy limbs

• Increased susceptibility to injuries or illnesses

Intensive daily practices could lead to some of these problems, especially if

• There is insufficient rest and recovery time between training sessions

• You train above your capability levels

• The intensity or volume is increased too rapidly

• The intensity of volume is not adjusted depending on energy levels

• Proper nutrition and hydration are not maintained

• Sleep and overall stress management are neglected

How can we avoid negative effects of an intensive training routine?

• Incorporate rest days as needed and get adequate sleep

• Practice things that are appropriate for your skill level

• Gradually increase and decrease training intensity and volume

• Listen to your body and adjust workouts as needed

• Ensure proper nutrition and hydration

• Balance hard training days with easier ones

• Keep a journal to monitor fatigue and performance

One of the best ways to ensure that we don’t over-train is to consciously incorporate relaxation response practices into our routine. This includes adequate time resting at the end of each session, regulated breathing during practices, and avoiding over exertion during each session. A little exertion is good, over exertion is not.

Regular practice of engaging the parasympathetic nervous system through abdominal breathing, for example, especially within asanas, can effectively reduce sympathetic overdrive, neuromuscular arousal, cognitive excitation, and lead to positive outcomes even if practicing complicated yoga postures. It can lead to long-term benefits physically and mentally—such as better emotional regulation, enhanced cognitive function, and overall improved well-being

The best way, however, to avoid over training is to adapt a practice which is moderate, sustainable, and enjoyable. This means that you allow for variation to occur, to try different and new things, and be creative in your approach. Nothing is gained from pushing too hard. Push just hard enough, and sometimes just stop pushing, and see what happens.