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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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