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Parameters that are easy and inexpensive to measure and which will not disturb the training process should be preferred in the diagnosis of overtraining. Unfortunately, a valid parameter that can help coaches and athletes to control training is difficult to find. Moreover, an individual response is very different; therefore athletes should be monitored continuously and analyzed individually. Much of this can be done by athletes themselves during everyday training. Self-assessment should include: * Measurement of heart rate during rest * Subjective assessment of the individual state * Subjective assessment of workout intensity
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Jarek MäestuSports Scientist (PhD),
Ex rower and rowing coach,Rowing Academy Scientist
SPORTLYZER
ROWING ACADEMY
OVERTRAININGSelf-assessment
0 120 24030
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Normal state
Decreased adaptivity
Improved condition
Time (s)
Hea
rt r
ate
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Figure1. Overview of self-assessed parameters in Sportlyzer coaching software.
Parameters that are easy and inexpensive to measure and which will not disturb the training process should be preferred in the diagnosis of overtraining.
Unfortunately, a valid parameter that can help coaches and athletes to control training is difficult to find. Moreover, an individual response is very different; therefore athletes should be monitored continuously and analyzed individually. Much of this can be done by athletes themselves during everyday training.
Self-assessment should include:• Measurement of heart rate during rest• Subjective assessment of the individual state• Subjective assessment of workout intensity
Overview
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Heart rate
An increased resting heart rate has been often reported as a sign of excessive overload and has been suggested as a marker of overtraining syndrome. However, it may refer to diseases, bad sleep or glycogen depletion that might not lead to overtraining syndrome.
Instead of a resting heart rate, an orthostatic test should be preferred, with the measures of heart rate in lying position and while standing. Increases in standing heart rate values are usually seen when dealing with unaccustomed volumes and intensities.
0 120 24030
40
50
60
70
80
90Normal state
Decreased adaptivity
Improved condition
Time (s)
Hea
rt r
ate
Figure 2 shows heart rate values (HR) at an altitude training camp. Red line indicates HR after 4 days (new training loads) and green line after 6 days of training (athletes got accustomed to the different environment). Notice that there are no changes in resting HR.
Figure 2. Values of heart rate during the orthostatic test performed at the altitude camp. 0-120 s while lying, 120-240 s while standing (Rusko et al. 1994)
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Subjective complaintsThe subjective complaints have also quite often been used as markers to avoid excessive exercise stress. The most frequently used markers are related to sleep disturbance, general fatigue, stress, muscle soreness etc. Usually those indices show increased values if training load increases, however very large individual differences exist and should be taken into account. It should also be considered that those items themselves show different responses to exercise stress. For example, indices of fatigue usually increase before changes in sleep quality occur (Figure 3).
Figure 3. Self-assessment values during the competitive season (Hooper et al. 1995).
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Perception of effort
An increased ratio between the actual exercise intensity and the subjective perception of effort (Borg-scale) may also be analyzed during the process of training. This analysis, however, usually reveals just small changes in overtrained athletes and, therefore, the practical usefulness of this tool appears to be limited.
However, it could be used for detecting training intensities (if the target training intensity corresponds to what the athlete perceives) and may therefore serve as a tool for preventing overtraining not as a marker of excessive training load.
Figure 4. Differences and variability in subjective perception of effort to the volume of trainings in Sportlyzer coaching software in order to prevent overtraining.
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Conclusions
If comparing the usefulness of resting heart rate parameters, orthostatic test should be preferred if compared to values of lying position only.
In practice, the usefulness of subjective parameters is somewhat restricted because of the difficulty in defining a reference value that indicates excessive stress. Therefore, continuous monitoring to ensure the individual reference values should be recommended.
• Hooper SL, Mackinnon LT, Howard A, Gordon RD, Bachmann AW. Markers for monitoring overtraining and recovery. Medicine and Science for Sports and Exercise 1995; 27: 106-112.
• Rusko HK, Härkonen M, Pakarinen A. Overtraining effects on hormonal and autonomic regulation in young cross-country skiers, 1994, Medicine and Science in Sports and Exercise, 26: 62-68.
References
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