Peter

Overtraining
Peter Mundy

Overtraining, an imbalance between stress and adaptability of the body (Siff, PhD, MSc, 2004), is revealed by persistent muscular soreness, performance decrease, energy fall, anxiety, depression (Bloomfield, 1995) and many other physiological problems. However as an athlete increases there training volume, they are more likely to suffer an injury before they get classic signs of overtraining (Bailey, 1996)

Exhaustion is the systematic result of short term imbalance between stress and adaptability, whereas overtraining is the result of imbalance accumulated over a prolonged period (Siff, PhD, MSc, 2004). In 1956, a scientist by the name Hans Selye developed a theory called the general adaptation syndrome (Philbin, 2004). Selye’s theory showed that overtraining is closely related to an inadequate rate of recovery and adaptation of: the energy systems, cell repair and growth mechanisms, hormonal systems and nervous processes (Siff, PhD, MSc, 2004).

The nervous, endocrine, and immune system’s were overtraining seems to produce its first problems (Medicine and Science in Sports and Exercise, vol. 26(5), 1994). Scientists have found that careful physiological surveillance might be able to prevent overtraining.

At times, the symptoms associated with the overtraining syndrome can be severe (Meehan, 2000) and full recovery may take a number of weeks or months (Kuipers and Keizer, 1988). In certain cases, athletes have been unable to continue participating in their sport (Meehan, 2000; Meehan et al., 2000, 2001).

Overtraining, at early stages, may be recovered rapidly by rest. However, as over training progresses, an athlete will become exhausted causing a decrease in performance (Kleinbeck, 1990) and muscular soreness. As social, economical, mental and environmental stress builds up, alongside physical training, total stress influences the body (Watkins, 1997).

An orthostatic challenge shows promise as a diagnostic tool, but the subjective feelings of the patient remain one of the most reliable early warning signs. However Prevention is still the best cure, and athletes, coaches and physicians need to recognize the early warning signs (Arja L.T. Uusitalo, MD, PhD 2001).

Stress may be cause by both negative and positive psychological factors. Negative factors are cases such as death of a family member or being behind at school. While positive factors may be holidays or personal achievements (Medicine and Science in Sports and Exercise, vol. 26(5), p. S65, 1994). Lack of sleep, travelling, change in training, illness and injury are all types of effecting physiological factors.

Common Symptoms of Overtraining

Workout Symptoms

Early fatigue during workouts
Faster heart rate with less effort
Decreased strength
Decreased coordination
Physical challenges seem too hard
Decreased performance on strength, speed, or endurance testing

Physical Symptoms

Persistent fatigue
Persistent muscle soreness
Gastrointestinal disturbances (Bailey, 1996)
Loss of appetite
Increased aches and pains
Increase in overuse injuries
Elevated diastolic blood pressure (Bailey, 1996)

Non physical Symptoms

Difficulty sleeping
Feelings of depression
Lack of motivation
Fear of competition
Difficulty concentrating

(The physician and sports medicine - vole 31 - no. 6 - June 2003)

Over Training Test

The Orthostatic Heart Rate Test is used to monitor the athlete to prevent overtraining. To perform the Orthostatic Heart Rate Test you require a watch and must know how to take your pulse rate.

To perform the orthostatic heart rate test you must:
1. Lie down and rest for 15 minutes.
2. Record pulse rate (amount of beats per minutes) – A One
3. Stand up.
4. 15 seconds later record your pulse rate (amount of beats per minutes) – A Two
5. Record the difference between A One and A Two.

If the difference is greater than 15-20 beats then it is probable that the athlete has not recovered from the previous days training or is under stress.

(Swaim, Saviano, Edwards, 2002)

Closing statement

Overtraining can be prevented through careful Monitoring of your training sessions (Jeukendrup, 2002), performing the Orthostatic Heart Rate Test, periodizing and individualizing your training programs (Jeukendrup, 2002) and keeping training logs.

Don’t hesitate to miss training if you think you may be overtraining.

However Having one bad training session doesn’t mean you are overtraining, but when you have had multiple bad training sessions it is time to rest or consult professional help.

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"Experience is a hard teacher because she gives the test first, the lesson afterwards." - Vernon Sanders Law