It is easy to confuse overtraining with being out of shape. If you are working out at more than 70% of your maximum heart rate or weight training more than 3 times per week, this may be something to consider. But if you are rarely getting to the gym, not really breaking a sweat or exercising intensely, this is not something you should think you are doing.
Overtraining is typically caused by doing too much too soon. There are multiple phases of overtraining: Overload stimulus---acute fatigue---overreaching---
- The overload stimulus is the increase in training intensity (ie. increased resistance, increased reps, decreased rest periods, increased training sessions, increased time training, increased power, etc.).
- Acute fatigue is when you become tired from an intense workout (ie. the trainer kicked my butt, I am so tired). This is a good time to get a good night sleep and eat well (your body is telling you something).
- Overreaching is easily achieved in a few days and is normally a planned phase of many training programs. It is important, after this phase, to do some form of recovery and back off your training intensity for a few days until your energy rebounds.
- Overtraining can cause overuse injuries, sickness, loss of sleep, weakness, aches and soreness all over, decreased coordination, decreased performance, increased resting heart rate and blood pressure, and a decrease in sex drive.
To prevent overtraining, a good rule of thumb is to allow your body to recover for one week every 3 months. During this one week you should still be moving, but at a lower intensity. Recreational activity, like walking, biking, hiking, or Frisbee can be a good way to allow your body to recover.
Adapted from Essentials of Strength Training and Conditioning 2ed, Baechle & Earle, 2000
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