OVERTRAINING AND DETRAINING Module 4 Training Training Threshold

OVERTRAINING AND DETRAINING Module 4 - Training

Training Threshold vs Overtraining Threshold Training Threshold

Adaptation Training Stimulus Increase in Performance Adaptation Decrease in Performance Recovery

Overtraining If the stimulus is too high and/or there is not sufficient recovery, this can lead to overtraining Decreased performance Increased fatigue Increased rate of injury Increased illness

Table 5. 3 Reprinted, by permission, from Fry, 1993.

Anaerobic Overtraining What Are the Markers of Anaerobic Overtraining? � Psychological effects: decreased desire to train, decreased joy from training � Acute epinephrine and norepinephrine increases beyond normal exercise-induced levels (sympathetic overtraining syndrome) � Performance decrements, although these occur too late to be a good predictor

Anaerobic Overtraining Mistakes That Can Lead to Anaerobic Overtraining Are � Chronic use of high intensity or high volume or a combination of the two, and � Too rapid a rate of progression. Hormonal Markers of Anaerobic Overtraining � Decreased resting levels of testosterone, IGF, GH Psychological Factors in Overtraining � Psychological alterations are often observed before actual decrements in performance occur

Aerobic Overtraining What Are the Markers of Aerobic Overtraining? Decreased performance � Decreased percentage of body fat � Decreased maximal oxygen uptake � Altered blood pressure � Increased muscle soreness � Decreased muscle glycogen � Altered resting heart rate � Decreased ratio of free testosterone to cortisol � Decreased ratio of total testosterone to sex hormone– binding globulin � Decreased sympathetic tone (decreased nocturnal and resting catecholamines) � Increased sympathetic stress response �

Detraining Anaerobic Detraining � Effects can be seen in as little as two weeks Trained individuals may show signs of detraining earlier but have more to lose Higher trained individuals will recover back to previous state more quickly � Neural changes occur first (one to four weeks) with muscle atrophy occurring as the detraining period extends Aerobic Detraining � Aerobic endurance adaptations are most sensitive to periods of inactivity because of their enzymatic basis Can occur within 2 weeks