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