Short answer
Reduce the intensity of your workouts, increase your rest and recovery time. Manage your stress levels and monitor key biomarkers to avoid overwhelming your body.
A condition in which the body does not have time to recover after physical exertion, which leads to decreased performance and deterioration of well-being.
The mechanism in three steps, and where you can intervene.
Trigger
Excessive physical activity without sufficient recovery, frequent intense training, lack of rest periods.
Mechanism
An imbalance between load and recovery leads to chronic stress, increased cortisol levels, energy depletion, and muscle tissue damage.
Symptom
Decreased athletic performance, chronic fatigue, irritability, sleep disturbances, frequent injuries and decreased immunity.
Answer 3 questions to see likely causes and a baseline lab list.
How long has this been going on?
Is there marked fatigue?
Is stress high?
Likely causes
What to check
We will show a preliminary result before registration
Create an action plan in one click with a checklist, reminders, and a timeline.
Reduce the intensity of your workouts, increase your rest and recovery time. Manage your stress levels and monitor key biomarkers to avoid overwhelming your body.
A baseline panel for the most common causes.
Shows the level of stress and adaptive capabilities of the body.
Reflects the degree of damage to muscle tissue.
Helps assess the balance between anabolic and catabolic processes.
Detects inflammatory processes and the state of the immune system.
Reflects iron stores, which can be depleted during chronic exercise.
How each marker relates to overtraining.
The main reason is an imbalance between load and recovery. Often occurs in athletes who train too intensely without adequate rest. Additional factors may include lack of sleep, poor diet, stress and lack of periodization of training.
Cortisol and testosterone/cortisol ratio will indicate your stress and recovery levels. Creatine kinase will reflect muscle damage, and CBC will reflect the general condition of the body. Ferritin will help rule out anemia, which may worsen symptoms.
If symptoms (fatigue, decreased performance, sleep disturbances) persist for more than 2-3 weeks, despite reducing the load. It is also important to seek advice if you experience frequent injuries, depression or a sudden deterioration in your health.
Ignoring early symptoms, trying to “endure” fatigue, lack of monitoring of biomarkers. Many athletes continue to train in the same mode, aggravating the condition. It is important to adjust the load and recovery in time.
«Сдала ферритин по плану из диагностики — оказалось 8 при норме 30+. Через 4 месяца коррекции выпадение остановилось.»
«Инсулин натощак оказался высоким, хотя глюкоза была норм. Это объяснило набор веса. Без системного подхода не увидела бы.»
«ТТГ оказался на границе. Без системной диагностики я бы ещё год занималась косметикой вместо причины.»
Основано на структурированном медицинском подходе, не на хаотичных советах из интернета.
Не заменяет очную консультацию и постановку диагноза врачом.
Срочные симптомы требуют немедленного обращения за медицинской помощью.
Normal fatigue goes away with rest, but with overtraining the symptoms persist for weeks. Also characterized by decreased results, irritability and frequent colds.
Depends on the degree of overtraining: mild cases - 1-2 weeks of rest, severe cases - up to several months. It is important to gradually return to exercise.
Yes, through periodization of training, monitoring biomarkers (cortisol, ferritin), adequate sleep and nutrition. It is useful to use recovery trackers.
Cyclic sports (running, swimming), crossfit, high-intensity strength training. The risk is higher with monotonous loads without variability.
Lack of protein, carbohydrates and microelements (iron, magnesium) slows down recovery. It is important to maintain a balance of BJU and drinking regime.
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