Stress & Overtraining Syndrome

     The body needs adequate recovery time from exercise, as well as the stress that occurs from other life events. An effect of worrying triggers the release of hormones that causes the heart rate to increase. This process uses energy for the body to recover from the damage caused by the stress¹. This stress, combined with the stress from exercise, has a cumulative effect that can contribute to overtraining syndrome. A way to track progress from exercise and identify any changes within an individual’s performance is through a long-term workout program with a detailed record of each workout.

     Trainers and coaches should design workout programs using linear periodization or nonlinear periodization². Periodization involves predesigned workout plans that detail all of the increases in the workload and rest intervals over a specified time frame. While the trainer or coach may have an appropriate workout program designed for an individual, they must also consider events in the individual’s life that are causing stress².  A benefit to periodization is that the individual’s performance can be tracked over a long period of time. Increases are on a set progression to ensure the individual is using a proper workload. Tracking workouts overtime can ensure that the client is continuing to improve and not experiencing a decrease in strength associated with overtraining.

      Stress outside of exercise must be considered because it can contribute to overtraining syndrome³. In the event of tragedy, demanding situations, or a particularly busy schedule at school or work, the workouts may need to be modified to ensure the individual is achieving adequate recovery². If an individual is getting an adequate amount of rest but still feels worn out, it may be a sign that they should cut back on the workout volume.  Doing so can decrease and/or prevent declines in performance, injury, sickness, as well as other symptoms of overtraining syndrome.

¹Fuqua, J.S., & Rogol, A.D. (2013). Neuroendocrine alterations in the exercising human: Implications for energy        homeostasis. Metabolism, 62 (7), 911-21.

²Hoolihan, Charlie. (2014). Recovery: The rest of the story. IDEA Fitness Journal. 11(4), 32-39.

 ³American Council on Exercise. (2010). Cardiorespiratory Training: Programming and Progressions. (4 ed.), Ace personal trainer     manual (p. 400). San Diego: American Council on Exercise.