Overtraining
Chiran M
3rd Year Student
Medical College, Kolkata
The challengeprovide continuous training stimulus with adequate variety,
recovery, progression to
• facilitate optimum performance at the right time
• minimise injury
TrainingProgressive overload to displace homeostasis and create stimulus Progressive overload to displace homeostasis and create stimulus for adaptation and for adaptation and Improved performance
The body will adapt to the stress of exercise with increased fitness if the stress is above a minimum threshold intensity
Adaptation
Optimal Training Load
Progressive overload—progressive increase in training load as body adapts
Training volume—duration and frequency
Training intensity—force of muscle action and stress on the muscular and cardiovascular systems
Resistance training (high intensity and low volume)
Aerobic training (high volume and lower intensity)
Exercise does not make you fit……………. it is the rest that follows exercise
overload
training stimulus
adequate recovery
training increase
(appropriate)
performance
Rest periods—without them, muscles become chronically fatigued and depleted of stored energy
Recovery• Rest and sleep
(HGH release=> promotes Recovery)
• Relaxation and emotional support
• Stretching and active rest
the overtraining syndrome
characterised by performance in training
effort required to deliver same performance
• failure to show improvement
despite maintained or increased training
Session 1
Session 2
Session 3
Fitn
ess
Leve
l
Days
inadequate recovery
over-reaching
training stimulus
(training load)
inadequate recovery
repeated (+ ) training
performance
rest
full recovery
in 2-3weeks
overtraining
training stimulus
inadequate recovery
repeated (+ ) training
performance
no recovery with rest
Acute Overload and Overreaching
Acute Overload and Overreaching
Parasympathetic overtraining
volume overload (resistance or endurance)
testosterone : cortisol ratio
• fatigue
• depression
• apathy resting HR
intensity overload
• insomnia
• irritability
• restlessness HR blood pressure
sympathetic overtraining
common symptoms of OTS
• general fatigue energy (malaise) enthusiasm motivation focus / concentration• irritable / restless body weight
• feeling hopeless / worthless
• persistent physical symptoms that fail to respond
what causes it?
imbalance / mismatch
training recovery
exercise exercise capacity
stress stress tolerance
external factors
• training volume
• training intensity
• repetition
internal factors
• nutrition
• fatigue
Indicative markers
blood constitiuents• blood lactate in
submax / max exercise testosterone / cortisol
Ratio• catecholamines
(resting / nocturnal)
cardiorespiratory resting / max heart
rate VO2max
heart rate / VO2 / VE during exercise
HORMONAL RESPONSES TO OVERTRAINING
Gluconeogenesis
disruption of normal ovulation & menstrual cycles /erectile dysfunction.
EXERCISE AND IMMUNE FUNCTION
Excessive Training:
Exercise Blood Lactate Heart Rate
Response to standard 400 yd swim; between 5th and 11th weeks, Group 2 trained 2 times per day, and Group 1 trained 1 time per day.
Management and Prevention recovery days
• Periodise
• avoid high intensity over prolonged period
• in resistence sessions, avoid completing every set of every exercise in every session
• avoid overworking one area
fatigue
What is it• failure to generate or maintain
desired exercise intensity
• peripheral mechanism (fuel depletion)
Common Causes
• allergies
• ex-induced asthma
• sleep
• iron (+/- anaemia)
• performance anxiety
• upper RTI
• OTS
• mood disorder
anxiety / depression
Tapering•A reduction in training intensity and volume before a competition.
•Rest allows body to repair itself and restore its energy reserves & Muscle Strength to prepare you for your best performance.
a
EFFECTS OF A 7-DAY TAPER IN RUNNERS
Effects of 7-dayTaper on 5 km time in runners
DetrainingPartial / complete loss of training-induced adaptations in
response to either the cessation of training or to a substantial decrement in the training load
Loss of muscle size, strength, and power
• Decrease in muscular and cardiorespiratory endurance
Plasma volume, Stroke Volume & VO2max decreases
Muscle glycogen content decreases
Muscle capillary supply and fiber type may change
DETRAINING, VO2MAX, AND OXIDATIVE ENZYMES
.
DETRAINING AND MUSCLE GLYCOGEN
CHANGES IN VO2MAX WITH BED REST.
VO2 max is maximum capacity of an individual's body to transport and use oxygen during exercise
THANK YOU!
Micro traumatic Soft-Tissue Injury
Time (weeks)
Pai
n l
evel
Period of abusive training
Subclinical episodes of failed adaptation
Moment of perceivedtissue injury
Attempted return to play
Period of vulnerabilityto recurrent injury
Pain threshold
Sports Injuries• Golfer's elbow (medial epicondylitis) All flexors of the fingers insert at the medial epichondyle, making this the most common
elbow injury for rock climbers, whose sport is very grip intensive.
• Tennis/shooter's/Archer's elbow (Lateral epicondylitis) extensor carpi radialis brevis has a small origin , transmits
large forces through its tendon during repetitive grasping movements of the forearm.
• Runner's toe (subungual hematoma) repeated trauma of the longest toe against the inside of the toe box of the shoe
• Shin splints runners who participate in activities with sudden stops and starts, sports that apply extreme
pressure to the legs