OverTraining SHMD 249 3052013 1 Physiology of Training

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Over-Training SHMD 249 30/5/2013 1

Over-Training SHMD 249 30/5/2013 1

Physiology of Training • Physiologic improvement in sports only occurs during the rest period

Physiology of Training • Physiologic improvement in sports only occurs during the rest period following hard training. • The body responds to the exercise stimulus by improving efficiency of the heart, increasing capillaries in the muscles, and increasing glycogen stores and mitochondrial enzyme systems within the muscle cells. • During recovery periods these systems build to greater levels to compensate for the stress applied. • The result is a higher level of performance. 2

Over-training • Overtraining: a condition in which there is a plateau or drop in

Over-training • Overtraining: a condition in which there is a plateau or drop in performance over a period of time. • Occurs when the body does not have enough time to recover adequately from training before the next training session. • Improvements in strength and fitness occur only after the rest period following hard training, which could take days, depending on the intensity and duration of exercise. 3

Mechanism of over-training • Microtrauma to the muscles are created faster than the body

Mechanism of over-training • Microtrauma to the muscles are created faster than the body can heal them. • Amino acids are used up faster than they are supplied in the diet. • The body becomes calorie-deficient and the rate of break down of muscle tissue increases. • The body spends more time in a catabolic state than an anabolic state. 4

Risk Factors • Risk factors: – Not resting between sessions – Working out too

Risk Factors • Risk factors: – Not resting between sessions – Working out too aggressively – Too many training sessions in one week 5

Warning Signs • Warning signs: – Extreme muscular soreness & stiffness the day after

Warning Signs • Warning signs: – Extreme muscular soreness & stiffness the day after a training session. – Gradual increase in muscular soreness from one training session to the next. – Decrease in body weight. – Inability to complete a training session that you would normally complete. – Decrease in appetite. 6

Symptoms • Overtraining may be accompanied by one or more symptoms: • Persistent muscle

Symptoms • Overtraining may be accompanied by one or more symptoms: • Persistent muscle soreness. • Persistent fatigue. • Elevated resting heart rate. • Reduced heart rate variability. • Increased susceptibility to infections. • Increased incidence of injuries. • Irritability. • Depression. • Mental breakdown. 7

Prevention • Prevention: if you develop one or more of the above symptoms you

Prevention • Prevention: if you develop one or more of the above symptoms you should reduce intensity, frequency & duration until signs disappear. • It is better to prevent overtraining than try recover from it. • Prevention: – Increase training intensity gradually. – Alternate aggressive & less aggressive training weeks (allow sufficient recovery) – Get adequate amount of sleep. – Eat properly (balanced diet). – Adjust intensity as necessary. 8

Treatment REST • The longer the overtraining has occurred, the more rest required. •

Treatment REST • The longer the overtraining has occurred, the more rest required. • Therefore, early detection is very important. • Mild over training may require several days of rest or reduced activity to fully restore an athlete's fitness. • In more severe cases it may take months to recover. 9

Treatment • Resume workouts on alternative days. • Intensity of the training can be

Treatment • Resume workouts on alternative days. • Intensity of the training can be maintained but the total volume must be lowered. • It is important to identify & correct factors leading to overtraining; otherwise overtraining syndrome is likely to recur. • Gradual increase in volume. 10

Revision Questions 1. How does the body normally respond to a training stimulus? 6

Revision Questions 1. How does the body normally respond to a training stimulus? 6 2. What is over-training and why does it occur? 4 3. What are some of the physiological changes that occur in the body that could cause the ‘over-training syndrome’? 4 4. What are the risk factors that could lead to an over-trained state? 3 5. What are some of the warning signs of over-training? 5 6. What are some of the symptoms of over-training? 5 7. Discuss how over-training can be prevented. 5 8. Discuss how you would go about treating an athlete who is an over-trained state. Distinguish between a mild and severe over-trained state. 8 11