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"I've been involved in an exercise program for several years, but I don't seem to be making any progress. In fact, I think my results have decreased over the past few months. Not only that, but I don't even feel good after my workout. My energy is depleted and I don't look forward to going to the gym…"

This scenario is all too common for those who exercise on a regular basis; it is a classic case of a debilitating malady called overtraining. Overtraining is a complicated subject that can involve both psychological and physiological mechanisms. Although much about it still isn't very well understood, there is little doubt that overtraining can have a host of wide ranging effects.

Simply stated, overtraining is the product of performing too much strenuous physical activity. However, the exact threshold for overtraining varies from person to person. Everyone responds differently to exercise. Some people can tolerate large volumes of training while others much less. What's more, factors such as nutritional status, sleeping patterns, hormonal and enzymatic concentrations, muscle fiber composition, and previous training experience all can have an impact on recuperative capacity and, therefore, the point at which overtraining rears its ugly head.

Overtraining can be classified into two separate categories: localized and systemic. Although both have the same genesis (too much exercise), their repercussions are quite different. Let's discuss the specifics of each:

Of the two subtypes, localized overtraining is by far the most common. As the name implies, it is localized to a specific muscle or muscle group without affecting other bodily systems. It generally strikes those who are involved in serious strength training programs, especially bodybuilders, powerlifters and fitness competitors.

Localized overtraining is bound to occur when the same muscle group is trained on successive days. To get around this predicament, many strength training protocols use a "split routine," working different muscle groups on alternate days. The idea behind a split routine is to provide an optimal balance of volume and recovery. Push/pull, agonist/antagonist, and upper body/lower body are popular choices for training splits and, when properly implemented, can help to elicit superior gains in muscular strength and size.

Unfortunately, a split routine doesn't always work as advertised. You see, during the performance of most exercises, there is a synergistic interaction between muscle groups. The biceps, for instance, are integrally involved in the performance of back maneuvers, the shoulders and triceps in many exercises for the chest, and the glutes and hamstrings during compound leg movements. Other muscles function as stabilizers: the abdominals and erector spinae (the muscles of the lower back), in particular, help to provide stability in a variety of upper and lower body exercises, contracting statically throughout each move. The fact is, when a muscle is repeatedly subjected to intense physical stress (even on a secondary level) without being afforded adequate rest, the rate at which mitrotrauma occurs outpaces the reparation process. The end result: impaired localized muscular development.

Systemic overtraining, on the other hand, is more complex, and potentially more serious, than localized overtraining. As the name implies, it is all-encompassing, acting on the body as a whole. Commonly referred to as overtraining syndrome (OTS, for short), it affects thousands of people each year. Both strength and endurance athletes are equally at risk.

In almost all cases, OTS causes the body to enter a catabolic state . Catabolism is mediated by an increased production of cortisol-a stress hormone secreted by the adrenal cortex. Cortisol has decidedly anti-growth effects. It exerts its influence at the cellular level, impeding muscular repair and function. Making matters worse, there often is a corresponding decrease in testosterone production, depleting the body of its most potent anabolic stimulus. Together, these factors combine to inhibit protein synthesis and accelerate proteolysis (protein breakdown). Not only does this result in a cessation of muscular development, but it also makes the body less efficient at utilizing fat for fuel-a double whammy that wreaks havoc on body composition.

In addition, due to a depletion of glutamine stores, OTS suppresses the body's immune system . Glutamine is the major source of energy for immune cells. A steady supply is necessary for their proper function. However, glutamine levels are rapidly exhausted when exercise volume is high . Without an adequate amount of fuel, the immune system loses its ability to produce antibodies such as lymphocytes, leukocytes and cytokines . Ultimately, the body's capacity to fight virus and infection becomes impaired, leading to an increased incidence of infirmity.

Unfortunately, there is no definitive test that can determine whether or not a person suffers from OTS. Some common symptoms include irritability, depression, chronic fatigue, reduced appetite, increased resting heart rate, and decreased exercise performance. However, it is important to note that not all of these symptoms will necessarily manifest in an overtrained individual . Consequently, it is possible to become overtrained without even realizing that you are afflicted!

With the proper approach, however, you can help to prevent, and even counteract, the onset of overtraining. First and foremost, your exercise program must allow for adequate recovery. All too often, athletes mistakenly subscribe to the theory that, if a little bit is good, more must be better. They go to the gym and pound their body on a daily basis, never taking a day off. Don't fall into this trap! By shortchanging recuperation, your body never has the chance to adequately recover from the extreme demands being placed on it. Inevitably, you become grossly overtrained and results come to a grinding halt. With respect to exercise, less can be more!

But how much is too much? Although everyone has varying recuperative abilities, a period of 48 to 72 hours is usually required for adequate recovery between strength training sessions. Accordingly, for most strength training protocols, a three-day per week routine is ideal, with training performed on non-consecutive days (i.e. Monday, Wednesday, Friday, etc).

Moreover, it's important to make judicious use of your sets. Marathon sessions will only serve to overtax your neuromuscular system and deplete your energy reserves. Even at the highest levels of sport, large muscle groups generally require no more than nine to twelve total sets while smaller muscle groups need only six to nine; any more is basically superfluous.

Because aerobics are performed at submaximal intensity, they can be performed more frequently than anaerobic activities. But here, too, there is a fine line between optimal training volume and going over the edge. Accordingly, limit cardio sessions to no more than five per week, keeping duration under 45 minutes per session. When in doubt, err on the side of caution.

Remember, too, that these guidelines are somewhat variable. You must be in tune with your body and listen to its needs. The demands of intense training combined with external factors (such as sleeping patterns, stress levels, nutritional deficiencies, and other circumstances) can sometimes be overwhelming, necessitating an extra day or two of rest. This is especially true at advanced levels, where the ravages of sustained high intensity training begin take a toll on your body. Therefore, if you feel weak or run down and need an extra day off, take it! If you can't train at a sufficient level of intensity, it is better to rest a day and come back stronger the next.

You cannot be blinded by emotion, ignoring your body's telltale signs. While it is a natural reaction to feel that adding more sets or training more frequently will result in better gains, this most often is counterproductive. Don't lose sight of the fact that recuperation is what ultimately produces physical gains, not the act of training itself. For optimal results, be dispassionate in your approach and train scientifically, not haphazardly.

While most people focus on the role of exercise, nutrition is equally as important in preventing the onset of overtraining. Consuming quality carbohydrates, especially post-workout, helps to replenish glycogen stores and provide sufficient energy for intense training. Moreover, it is imperative to maintain an adequate protein intake. There is an abundance of evidence that active people need substantially more protein than their sedentary counterparts . Generally, optimal protein synthesis can be achieved by consuming one gram of protein per pound of bodyweight. Thus, a 150-pound person should consume approximately 150 grams of protein per day.

Finally, it is prudent to supplement your diet with anti-oxidants. Anti-oxidants are a special class of vitamins and minerals that help to combat free radicals-unstable molecules that can injure healthy cells and tissues. Like heroic warriors, they engulf free radicals, rendering them harmless. When a person is overtrained, free radical production skyrockets . This can serve to exacerbate the catabolic effects of overtraining. It is virtually impossible, though, to consume ample quantities of anti-oxidants from food sources making supplementation highly beneficial. Vitamin C, Vitamin E, co-enzyme Q10, alpha-lipoic acid, and selenium should all be included as part of a daily "anti-oxidant cocktail".

In sum, the best defense against overtraining is prevention. By striking the right balance of exercise and nutrition, optimal gains can be achieved without pushing your body into the danger zone.

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