"In every period of activity must follow one's rest"

Overtraining syndrome or overtraining is a condition seen in sport, in which a subject, due to high volumes or intensity, is unable to recover by optimally workloads, with physical consequences, but also psychological. The most obvious aspect is undoubtedly related to stall and then decreased athletic performance. Is a topic of great interest in the sports world and can manifest as much endurance sports, as in those of force.

Although the causes of overtraining are not perfectly framed or better, it is difficult to give a universal definition owing to structural differences of each athlete, the statistic circumscribes this syndrome generally in succession to a training Protocol where the workload (volume, intensity or both) has been sharply increased; We must not however exclude psychological factors that often, in cases of athletes agonists, can play a key role in the stall performance. Let's list some typical features of overtraining:

• chronic fatigue;
• reduction of movement abilities and physical performance, lactate response
• reduction of working capacity;
• nausea or gastrointestinal disorders, headache;
• decreased muscle strength;
• increase in respiratory rate;
• insomnia; joint pain;
• loss of appetite;
• reduction of body fat;
• menstrual interruption;
• pain and muscle soreness;

Causes:

• a large volume of work with increased production of cortisol (stress hormone);
• high intensity or insufficient recovery that create strong sympathetic nervous system stress;
• psychological factors;
• poorly managed external pressures;
• inability to reconcile daily activities with sports commitments (typical case of non-professional athletes.

Effects:

• fix mentally endure training loads
• perception of fatigue near race or workout
• mood swings
• decreased self-esteem

Solutions:

Program or a periodizzare training is the best way to ensure the continued safe and enhancing the subject while avoiding deadlocks and minimizing the chances of injury:

• periodization: from a high volume switch to a high intensity, is the type of programming. In sports before the body gets used to the amount of work and then optimizes the performance specification
• overreaching: increase in intensity and volume for a short period (maximum 2 weeks), suitable for advanced athletes. This Protocol is often used to create further adaptations, going to create more marked down in the hypothetical supercompensation curve. Of course its implementation is risky because a poorly managed or overreaching used inappropriately can lead to overtraining syndrome. The application then, as said is suitable for those who workout level already have good work tolerance and resilience.
• succession planning: intermittent waving between volume and intensity

Relax, maybe with some good reading material, even this is practice!