There is a difference between overtraining and exercise burnout, and sometimes it can be a bit confusing. Overtraining is when athletes or individuals who exercise frequently expose themselves to excessive amounts of training that are near or at max levels of intensity. Some of the symptoms of overtraining include physical and mental exhaustion, poor heart rate recovery, depression, sleep disturbances, and irritability.

Overtraining can also affect athletic performance. Usually when one is overtraining, muscles become fatigued and cannot fire as quickly and efficiently. Strength and endurance decreases, and you may experience negative mood changes, which can then lead to burnout.

Exercise burnout involves an emotional and sometimes physical withdrawal from a previously enjoyable activity due to excessive stress or dissatisfaction over a period of time. Some of the signs or symptoms of burnout are loss of interest and energy, feelings of low accomplishment, low self-esteem, and feeling like a failure. Ignoring these symptoms usually results in an individual quitting training. It is important to notice the signs and treat them appropriately.

Burnout and overtraining are prevented and treated the same way. It is essential for one's health and well-being to take time off from jobs and any other stressors in life. This is why you have weekends, holidays, and vacation time. The same holds true for exercise. It is fine to take time to train lightly or not at all so the mental and physical systems of the body can recover appropriately. Without proper recovery of the mind and body, the risk of injury increases substantially.

So what do you do? Get a massage or treat yourself to a day at the spa. Another great way to prevent burnout is to take a gentle yoga class that emphasizes deep breathing. Many athletes learn how to meditate or practice visualization techniques in order to relax. This can help with everyday stress as well. Communication is another way to deal will stress. Talk to friends, family, or even a therapist. Having a social support system to express your feelings can help alleviate frustrations, anxiety, and disappointment. Keep a positive outlook even if things are getting tough. It is a common in life to have ups and downs. Remember, even when the going gets tough and the moment feels like it's never-ending, look back and be satisfied and proud of your accomplishments. Remember these tips for preventing injuries and burnout:

Increase time and intensity gradually

Properly hydrate your body

Warm up properly

Listen to your body

Cross train

Rest when needed

Eat appropriately

Treat yourself to a massage

Meditate