Exercise offers many benefits for the body, one of which is maintaining fitness and staying healthy during a busy daily routine. However, excessive exercise without adequate rest can have adverse effects, such as decreased muscle performance and impaired nerve function. This condition is known as Overtraining Syndrome. Usually, this condition occurs in athletes or sports enthusiasts who are too enthusiastic about improving their fitness that they forget to give their body time to rest.¹

Types of Overtraining Syndrome

Overtraining Syndrome is divided into three stages, namely:²

- Stage 1 (Functional Overtraining). The symptoms are mild and difficult to distinguish from typical post-workout soreness. This indicates the body has not recovered properly between training sessions.

- Stage 2 (Sympathetic Overtraining). Causes symptoms in the sympathetic nervous system, which plays a role in the body's response to stress.

- Stage 3 (Parasympathetic Overtraining). Affects the parasympathetic nervous system, which functions to relax the body. This is the most serious stage and requires the longest recovery time.

Symptoms of Overtraining Syndrome

Signs that may indicate you are experiencing Overtraining Syndrome include:^2,3

1. Muscle pain that doesn't go away even after enough rest.

2. Muscles feel heavy or stiff even during light exercise.

3. Anxiety and depression.

4. Feeling tired all day.

5. Irritability and anger for no apparent reason.

6. Insomnia or waking up feeling extremely tired.

7. Frequently sick with minor health problems, such as flu.

8. Decreased appetite and unexpected weight loss.

9. Heart rate and blood pressure increase while resting.

10. Loss of motivation to exercise.

The Dangers of Overtraining Syndrome

Some of the negative impacts that can be caused by Overtraining Syndrome include:¹

- Experiencing repetitive injuries, such as tendon inflammation and muscle strain.

- Experiencing muscle and joint injuries, such as sprains and torn cartilage.

- Longer recovery times.

- Decreased performance.

How to Prevent Overtraining Syndrome

Some steps that can be taken to prevent Overtraining Syndrome include:¹

- Monitor your body for signs, such as excessive fatigue or pain that doesn't go away.

- Record the type, intensity, and duration of your exercise, as well as your body's response to determine your limits.

- Get enough rest between intense training sessions to give your body time to recover.

- Vary your workouts to reduce the risk of injury.

- Eat healthy, nutritious foods, especially protein for muscle recovery and carbohydrates for energy. Don't forget to drink enough fluids to avoid dehydration.

After knowing the impact of excessive exercise, in the future we must be more careful in exercising so that our bodies remain healthy and fit after exercising.

Referensi:

1. Nabila Azmi. Apa Itu Overtraining? Kenali Tanda dan Cara Mencegahnya. Hello Sehat. Last reviewed: April 22, 2025. Available at: https://hellosehat.com/kebugaran/olahraga-lainnya/overtraining/

2. Staf Cleveland Clinic. Overtraining Syndrome. Cleveland Clinic. Last reviewed: February 28, 2024. Available at: https://my.clevelandclinic.org/health/diseases/overtraining-syndrome

3. Ross Brakeville. What to Know About Overtraining. WebMD. Last reviewed: June 18, 2023. Available at: https://www.webmd.com/fitness-exercise/what-to-know-about-overtraining