When it comes to overtraining and stress overload, there are two types to consider – parasympathetic and sympathetic overtraining. Distinguishing between the two will inform the best approach to support your recovery.
READ MORE | 6 signs you’re overtraining
Sympathetic overtraining
Sympathetic overtraining, also known as stage 2 overtraining syndrome, results in a hormone imbalance that cascades down affecting other endocrine systems, and eventually the neurological system too.
This state is characterized by a hyperactive state of the sympathetic nervous system that results in common symptoms such as:
- Insomnia
- Irritability, agitation, or restlessness
- Tachycardia (rapid heart rate)
- High blood pressure (hypertension)
Parasympathetic overtraining
Parasympathetic overtraining, also known as stage 3 overtraining syndrome, is a condition that occurs when the body’s parasympathetic nervous system becomes overactive due to excessive stress and fatigue. This state results in a state in which your body is chronically trying to repair itself,
Parasympathetic overtraining can lead to a number of symptoms, including:
- Fatigue: Feeling extremely tired all the time, even after rest.
- Depression: Low mood, loss of interest in activities, and feelings of hopelessness.
- Loss of motivation: Lack of desire to train or be active.
- Bradycardia: An unusually slow heart rate, lower than 60 beats per minute at rest
Beware symptom overlap
It is important to note that there is some overlap in symptoms, and that these may often be nothing more than false positives.
For instance, while some people may lose their appetite, others may become more hungry as their body tries to repair itself.
In terms of sleep quality, in the early stages of sympathetic overtraining you may experience a reduction in sleep quality due to hormone imbalances. As your state of overtraining progresses to parasympathetic overtraining, you are likely to sleep deeper. However, despite this extra sleep, you are likely to still wake up feeling groggy.
This relates to adrenal insufficiency and the resultant drop in cortisol levels as it is an important hormone in regulating our sleep-wake cycles. Cortisol levels should peak when we wake up, but if they’re not we tend to wake up feeling groggy in the morning. An inability to fall asleep may be caused by excessive cortisol production and is therefore an early indicator of overtraining.
As such, it is important that you measure and record certain metrics daily to avoid reaching an overtrained state.
Resolve overtraining
It is important to take a holistic view of your life and training. Consider your physiology, genetics, lifestyle, current stress levels, your entire training history and current training load.
Use technology to track a few key metrics on a regular basis and use all of this information to plan your next phase of training to reduce your chances of overtraining.
If you are already overtrained consider the following:
- Sympathetic overtraining: Use parasympathetic-based recovery techniques such as relaxation, meditation, massage, additional sleep and rest, reductions in training intensity, use active recovery techniques and avoid stimulants.
- Parasympathetic overtraining: Use sympathetic-based recovery techniques such as deep tissue massage, thermal contrast therapy (alternating hot-cold therapies like ice baths and saunas), electro muscle stimulation, reductions in training load (volume and/or intensity) and active recovery.
This article is for informational purposes only. For medical advice or diagnosis, consult a qualified healthcare professional.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
Leave a Reply