Training Tips: Overtraining
The Effects Of Overtraining
1.
Neuroendocrine system becomes exhausted, altering hormone levels so
that performance is poor to impossible.
2. Immune system
suppression. This results in the patient becoming more progressively
susceptible to infection and injury, specifically injury to muscles
and tendons, which leads to tendonitis and shin splints. Those start
the process of improper biomechanics, which can lead to more
catastrophic injuries such as ligament injuries (anterior cruciate
ligament, rotator cuff tears, fractures, etc.) I feel that the single
greatestcause of improvement for an athlete is remaining injury free
and therefore being able to train. If the athlete increases intensity
without increasing rest and nutrition this causes sickness and
injury. The general rule is that the athlete should get 7.5 - 9.5
hours of sleep every night. Athletes who train twice a day should
take a 45-minute nap between training sessions.
Recognizing
Overtraining
1.
There is a wide range of biochemical individuality in response to
exercise stress. Part of this is genetic and is further modified by
previous training and nutrient intake as well as rest. Athletes must
have a monitoring system for signs of overtraining that tell them to
back off and increase rest and nutrition. A simple monitoring system
is assessing the morning heart rate. The athlete should take their
pulse immediately upon waking, before getting out of bed. The rule is
that if your waking pulse any day is elevated by more than eight
beats per minute above its average level for the preceding week you
are falling into overtraining. Another option is the morning body
weight. The weekly average weight should not vary by more than two
pounds. If the weight drops by more than three pounds on any day from
a previous stable body weight you are falling into overtraining.
2.
Insomnia is another sign of overtraining. If you don't train at night
yet start to suffer from restlessness, inability to sleep, or too
early waking, you may be falling into an overtraining
syndrome.
Curing
Overtraining Syndrome
You
cannot resolve overtraining by simply increasing your sleep.
Different forms of overtraining exist, from mild to severe as well as
acute and chronic. For severe overtraining the athlete should stop
training entirely for 7-10 days. The athlete can jog lightly and
stretch for 30 minutes each day. The athlete should increase the
carbohydrate intake to 70% of total calories using mostly complex
carbohydrates as a low glycemic index. The athlete should increase
his sleep to nine hours of solid sleep per night and increase
antioxidants to 200% of usual intake.
For mild to moderate
overtraining and chronic overtraining the quantity and quality and
frequency of exercise must be assessed and the assessment of the
nutritional status of the athlete must be evaluated and an
appropriate program designed. A combination of nutrition and exercise
science must be applied.
In the last eight years of private
practice of sports medicine I have had the occasion to visit with
many experts in the field of sports medicine, performance
enhancement, and training. Dr. David Pearson from the Human
Performance and Biomechanics Lab at Ball State University points out
that marathon conditioning sessions start out with the intention of
toughening up the athlete and nearly all end up overtraining him or
her; instead resulting in poor performance. Dr. Pearson and his
co-workers have bridged the gap between laboratory and clinical
research and the practical application of these findings. Multiple
studies and publications have shown that the proper training with
proper instructions leads to performance enhancement as long as
athletes and coaches understand the importance of tapering for a goal
event or goal condition state.
Athletes today embrace high
tech equipment and materials for improved results. Many need to look
only to diet to enhance performance quickly, easily and dramatically.
No amount of motivation, training, or natural ability will ensure
victory without proper fuel (for your engine). Few athletes, coaches,
or health professionals have bridged the gap between laboratory and
clinical research and the practical application to make it useable
for competitors. Because of the inability to bridge this gap, many
athletes, coaches, and parents often blindly attempt new dietary
regimen or nutritional supplements to gain a competitive edge. Fad
products are not regulated for efficacy or safety. Our #1 goal, being
dedicated to all athletes, is to be abreast of valid and invalid
nutritional claims and practices. We will offer education rather than
mysterious terms and mandates including both current research and
translation of research due to practical advice so that nutrition can
be used to achieve peak performance. In addition, promising results
are being seen in regards to prevention of injury as well as enhanced
recovery following orthopedic and sports injuries.
- by Calvin
Johnson, M.D., Oklahoma Science and Orthopedics
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