这篇文章说明过度训练症候群（OTS）不是一般延迟性酸痛，而是长期、累积性的「恢复不足＋训练压力过高」所导致；一开始可能只是疲劳与回复变慢，但持续下去会让力量与表现走下坡，并同时影响身心健康。

文中给出多个时间与数字线索：2026 年 1 月 1 日晚间（GMT+8）发表；案例为 27 岁女性在 2024 年 10 月开始为了社交与生意一天训练 2 次，3 个月内出现问题；她追踪健康指标 6 个月，心率变异度反复波动后确诊。另有「45 分钟、每周 6 天、零休息」的高压模式被点名会把适应变成负荷。

OTS 可能牵涉荷尔蒙失衡、免疫抑制、肌肉分解甚至肾脏伤害，并提高压力性骨折与慢性肌腱炎等过度使用伤害风险，严重者可能休养数月。一般运动后酸痛多在 24–72 小时达峰、约 1 周内缓解；若更久仍存在就是警讯。建议用睡眠（每晚 7–8 小时）与主动恢复（瑜伽、伸展、走路）加上多样化与交叉训练，找到个人「刚好够」的运动量。

The piece frames overtraining syndrome (OTS) as a cumulative medical condition from prolonged high stress with insufficient recovery, not a one-off hard session. Instead of gains, performance and strength decline alongside mental and physical health. Prevalence is unclear due to limited large studies, but clinicians report seeing more cases, especially in high-volume or high-intensity endurance training.

Key numbers/time markers anchor the trend: published Jan 1, 2026 (GMT+8). A 27-year-old began training twice daily in Oct 2024; within 3 months she cut recovery to zero, then tracked metrics for 6 months and saw fluctuating heart-rate variability before diagnosis. Another risk pattern cited is “45 minutes, 6 days a week” with no rest, which shifts training from adaptation to negative stress.

OTS can disrupt hormones, suppress immunity, break down muscle tissue, and in severe cases contribute to kidney damage; it also raises risk of stress fractures and chronic tendonitis, sidelining people for months. Normal soreness peaks 24–72 hours and resolves in about a week; longer-lasting soreness at rest is a red flag. Prevention centers on recovery: sleep (7–8 hours), gentle active recovery, routine variety, and cross-training.