Overtraining

Last updated

Overtraining occurs when a person exceeds their body's ability to recover from strenuous exercise. [1] Overtraining can be described as a point where a person may have a decrease in performance and plateauing as a result of failure to consistently perform at a certain level or training load; a load which exceeds their recovery capacity. [2] People who are overtrained cease making progress, and can even begin to lose strength and fitness. Overtraining is also known as chronic fatigue, burnout and overstress in athletes. [3] [4] It is suggested that there are different variations of overtraining, firstly monotonous program over training suggest that repetition of the same movement such as certain weight lifting and baseball batting can cause performance plateau due to an adaption of the central nervous system which results from a lack of stimulation. [2] A second example of overtraining is described as chronic overwork type training where the subject may be training with too high intensity or high volume and not allowing sufficient recovery time for the body. [2] Up to 10% of elite endurance athletes and 10% of American college swimmers are affected by overtraining syndrome (unexplained underperformance for approximately 2 weeks even after having adequate resting time). [5]

Contents

Signs and symptoms

Listed below are some of the common effects and cited signs of overtraining. [6] [7] [8] [9]

Overtraining may be accompanied by one or more concomitant symptoms: [6] [7]

It is important to note the difference between overtraining and over-reaching; over-reaching is when an athlete is undergoing hard training but with adequate recovery, overtraining however, is when an athlete is undergoing hard training without the adequate recovery. With over-reaching, the consequential drop in performance can be resolved in a few days or weeks. [14]

Performance

Overtraining can affect the athlete's athletic ability and other areas of life, such as performance in studies or the work force. An overtrained athlete who is suffering from physical and or psychological symptoms could also have trouble socialising with friends and family, studying for an exam or preparing for work. [14]

Cause

Like pharmacological drugs, physical exercise may be chemically addictive. Addiction can be defined as the frequent engaging in the behavior to a greater extent or for a longer time period than intended. [15] [16] It is theorized that this addiction is due to natural endorphins and dopamine generated and regulated by the exercise. [17] Whether strictly due to this chemical by-product or not, some people can be said to become addicted to or fixated on psychological/physical effects of physical exercise and fitness. [18] This may lead to over exercise, resulting in the "overtraining" syndrome. [19]

Mechanism

A number of possible mechanisms for overtraining have been proposed. One stipulates that microtrauma to the muscles are created faster than the body can heal them. [20] Another proposes that amino acids are used up faster than they are supplied in the diet, a condition sometimes referred to as "protein deficiency". [21] Finally, systemic inflammation has been considered as a mechanism in which the release of cytokines activates an excessive immune response. [22]

Treatment

The most effective way to treat the effects of overtraining is to allow the body enough time to recover:

Diet

Adapting nutritional intake can help to prevent and treat overtraining. Athletes in different fields will emphasize different proportional nutrition factors on the diet mainly including proteins, carbohydrates and fats. The diet includes a calorie intake that at least matches expenditure, [23] ideally forming a suitable macronutrient ratio. [27] During the recovery process, extra calories from diets may help the body speed the recovery. Finally, addressing vitamin deficiencies [23] [27] with improved diet and/or nutritional supplements has been proposed as a way to speed up recovery.

Rhabdomyolysis

Exertional rhabdomyolysis is an extreme and potentially deadly form of overtraining that leads to a breakdown of skeletal muscle which makes its way into the blood. Many molecules such as potassium, creatine kinase, phosphate, and myoglobin are released into circulation. Myoglobin is the protein that causes the lethal reaction in the body. Early detection of the syndrome is essential in full recovery. A serious late complication of rhabdomyolysis which occurs in 15% of the population is acute kidney injury, and in some cases it can lead to death. [28]

Clinical presentation [28]

CrossFit and rhabdomyolysis

As CrossFit has become more and more prevalent and popular, this has led to speculation that spikes in rhabdomyolysis cases are related to CrossFit. According to a study performed in the Journal of Strength and Conditioning Research , unless performed incorrectly and in harmful environments, CrossFit presents no serious physical threat to the human body, and research into whether rhabdomyolysis cases and CrossFit are correlated is inconclusive. [29]

Prevention

Passive recovery, instead of active recovery, is a form of rest that is recommended to be performed by athletes in between rigorous, intermittent exercise. With active recovery, time to exhaustion is much shorter because the muscles are deoxygenated at a much quicker rate than with passive recovery. Thus, if avoiding overtraining means preventing exhaustion, passive recovery or "static rest" is safest. If active recovery is performed during intense exercise, an athlete may find themselves in a state of being overtrained. [30] The gradual variation of intensity and volume of training is also an effective way to prevent overtraining.

Related Research Articles

<span class="mw-page-title-main">Exercise</span> Bodily activity intended to improve health

Exercise is intentional physical activity to enhance or maintain fitness and overall health.

<span class="mw-page-title-main">Aerobic exercise</span> Low to high intensity physical exercise

Aerobic exercise is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to, involving, or requiring oxygen", and refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism adequately. Aerobic exercise is performed by repeating sequences of light-to-moderate intensity activities for extended periods of time. Examples of cardiovascular or aerobic exercise are medium- to long-distance running or jogging, swimming, cycling, stair climbing and walking.

<span class="mw-page-title-main">Creatine</span> Chemical compound

Creatine is an organic compound with the nominal formula (H2N)(HN)CN(CH3)CH2CO2H. It exists in various tautomers in solutions. Creatine is found in vertebrates where it facilitates recycling of adenosine triphosphate (ATP), primarily in muscle and brain tissue. Recycling is achieved by converting adenosine diphosphate (ADP) back to ATP via donation of phosphate groups. Creatine also acts as a buffer.

<span class="mw-page-title-main">Exercise physiology</span>

Exercise physiology is the physiology of physical exercise. It is one of the allied health professions, and involves the study of the acute responses and chronic adaptations to exercise. Exercise physiologists are the highest qualified exercise professionals and utilise education, lifestyle intervention and specific forms of exercise to rehabilitate and manage acute and chronic injuries and conditions.

<span class="mw-page-title-main">Stretching</span> Form of physical exercise where a muscle is stretched to improve it

Stretching is a form of physical exercise in which a specific muscle or tendon is deliberately expanded and flexed in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps and to improve function in daily activities by increasing range of motion.

<span class="mw-page-title-main">Strength training</span> Performance of physical exercises designed to improve strength

Strength training, also known as weight training or resistance training, involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training techniques such as bodyweight exercises, isometrics, and plyometrics.

<span class="mw-page-title-main">High-intensity interval training</span> Exercise strategy

High-intensity interval training (HIIT) is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods until the point of exhaustion. HIIT involves exercises performed in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts. The very high level of intensity, the interval duration, and number of bouts distinguish it from aerobic (cardiovascular) activity, because the body significantly recruits anaerobic energy systems. The method thereby relies on "the anaerobic energy releasing system almost maximally".

<span class="mw-page-title-main">Shin splints</span> Medical condition

A shin splint, also known as medial tibial stress syndrome, is pain along the inside edge of the shinbone (tibia) due to inflammation of tissue in the area. Generally this is between the middle of the lower leg and the ankle. The pain may be dull or sharp, and is generally brought on by high-impact exercise that overloads the tibia. It generally resolves during periods of rest. Complications may include stress fractures.

<span class="mw-page-title-main">Exercise intolerance</span> Medical condition

Exercise intolerance is a condition of inability or decreased ability to perform physical exercise at the normally expected level or duration for people of that age, size, sex, and muscle mass. It also includes experiences of unusually severe post-exercise pain, fatigue, nausea, vomiting or other negative effects. Exercise intolerance is not a disease or syndrome in and of itself, but can result from various disorders.

Bodybuilding supplements are dietary supplements commonly used by those involved in bodybuilding, weightlifting, mixed martial arts, and athletics for the purpose of facilitating an increase in lean body mass. Bodybuilding supplements may contain ingredients that are advertised to increase a person's muscle, body weight, athletic performance, and decrease a person's percent body fat for desired muscle definition. Among the most widely used are high protein drinks, pre-workout blends, branched-chain amino acids (BCAA), glutamine, arginine, essential fatty acids, creatine, HMB, whey protein, ZMA, and weight loss products. Supplements are sold either as single ingredient preparations or in the form of "stacks" – proprietary blends of various supplements marketed as offering synergistic advantages.

Muscle weakness is a lack of muscle strength. Its causes are many and can be divided into conditions that have either true or perceived muscle weakness. True muscle weakness is a primary symptom of a variety of skeletal muscle diseases, including muscular dystrophy and inflammatory myopathy. It occurs in neuromuscular junction disorders, such as myasthenia gravis. Muscle weakness can also be caused by low levels of potassium and other electrolytes within muscle cells. It can be temporary or long-lasting. The term myasthenia is from my- from Greek μυο meaning "muscle" + -asthenia ἀσθένεια meaning "weakness".

Interval training is a type of training exercise that involves a series of high-intensity workouts interspersed with rest or break periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity. Varying the intensity of effort exercises the heart muscle, providing a cardiovascular workout, improving aerobic capacity and permitting the person to exercise for longer and/or at more intense levels.

<span class="mw-page-title-main">Sports nutrition</span> Study and practice of nutrition to improve performance

Sports nutrition is the study and practice of nutrition and diet with regards to improving anyone's athletic performance. Nutrition is an important part of many sports training regimens, being popular in strength sports and endurance sports. Sports nutrition focuses its studies on the type, as well as the quantity of fluids and food taken by an athlete. In addition, it deals with the consumption of nutrients such as vitamins, minerals, supplements and organic substances that include carbohydrates, proteins and fats.

<span class="mw-page-title-main">Progressive overload</span> Method of strength training

Progressive overload is a method of strength training and hypertrophy training that advocates for the gradual increase of the stress placed upon the musculoskeletal and nervous system. The principle of progressive overload suggests that the continual increase in the total workload during training sessions will stimulate muscle growth and strength gain by muscle hypertrophy. This improvement in overall performance will, in turn, allow the athlete to keep increasing the intensity of their training sessions.

Performance-enhancing substances, also known as performance-enhancing drugs (PEDs), are substances that are used to improve any form of activity performance in humans. A well-known example of cheating in sports involves doping in sport, where banned physical performance-enhancing drugs are used by athletes and bodybuilders. Athletic performance-enhancing substances are sometimes referred as ergogenic aids. Cognitive performance-enhancing drugs, commonly called nootropics, are sometimes used by students to improve academic performance. Performance-enhancing substances are also used by military personnel to enhance combat performance.

<span class="mw-page-title-main">Central governor</span> Brain process

The central governor is a proposed process in the brain that regulates exercise in regard to a neurally calculated safe exertion by the body. In particular, physical activity is controlled so that its intensity cannot threaten the body’s homeostasis by causing anoxic damage to the heart muscle. The central governor limits exercise by reducing the neural recruitment of muscle fibers. This reduced recruitment causes the sensation of fatigue. The existence of a central governor was suggested to explain fatigue after prolonged strenuous exercise in long-distance running and other endurance sports, but its ideas could also apply to other causes of exertion-induced fatigue.

Exercise addiction is a state characterized by a compulsive engagement in any form of physical exercise, despite negative consequences. While regular exercise is generally a healthy activity, exercise addiction generally involves performing excessive amounts of exercise to the detriment of physical health, spending too much time exercising to the detriment of personal and professional life, and exercising regardless of physical injury. It may also involve a state of dependence upon regular exercise which involves the occurrence of severe withdrawal symptoms when the individual is unable to exercise. Differentiating between addictive and healthy exercise behaviors is difficult but there are key factors in determining which category a person may fall into. Exercise addiction shows a high comorbidity with eating disorders.

Health issues of athletics concern the health and well-being of athletes who participate in an organized sport. If athletes are physically and mentally underdeveloped, they are susceptible to mental or physical problems. Athletes trying to improve their performance in sports can harm themselves by overtraining, adopting eating habits that damage them physically or psychologically, and using steroids or supplements.

Central nervous system fatigue, or central fatigue, is a form of fatigue that is associated with changes in the synaptic concentration of neurotransmitters within the central nervous system which affects exercise performance and muscle function and cannot be explained by peripheral factors that affect muscle function. In healthy individuals, central fatigue can occur from prolonged exercise and is associated with neurochemical changes in the brain, involving serotonin (5-HT), noradrenaline, and dopamine. The roles of dopamine, noradrenaline, and serotonin in CNS fatigue are unclear, as pharmacological manipulation of these systems has yielded mixed results. Central fatigue plays an important role in endurance sports and also highlights the importance of proper nutrition in endurance athletes.

Exertional rhabdomyolysis (ER) is the breakdown of muscle from extreme physical exertion. It is one of many types of rhabdomyolysis that can occur, and because of this, the exact prevalence and incidence are unclear.

References

  1. ↑ Walker, Brad (17 March 2002). "Overtraining - Learn how to identify Overtraining Syndrome". stretchcoach.com. Retrieved 2016-05-17.
  2. 1 2 3 Stone, M (1991). "Overtraining: A Review of the Signs, Symptoms and Possible Causes". Journal of Strength and Conditioning Research. 5: 35–50. doi: 10.1519/00124278-199102000-00006 .
  3. ↑ Peluso M., Andrade L. (2005). "Physical activity and mental health: the association between exercise and mood". Clinics. 60 (1): 61–70. doi: 10.1590/s1807-59322005000100012 . PMID   15838583.
  4. ↑ Carfagno D.; Hendrix J. (2014). "Overtraining Syndrome in the Athlete". Current Sports Medicine Reports. 13 (1): 45–51. doi: 10.1249/jsr.0000000000000027 . PMID   24412891. S2CID   38361107.
  5. 1 2 3 4 Whyte, Gregory; Harries, Mark; Williams, Clyde (2005). ABC of sports and exercise medicine. Blackwell Publishing. pp. 46–49. ISBN   978-0-7279-1813-0.
  6. 1 2 Johnson, MB; Thiese, SM (1992). "A review of overtraining syndrome-recognizing the signs and symptoms". Journal of Athletic Training. 27 (4): 352–4. PMC   1317287 . PMID   16558192.
  7. 1 2 "Top 10 Signs You're Overtraining". The American Council on Exercise. Retrieved 25 June 2014.
  8. ↑ "Overtraining with Resistance Exercise" (PDF). American College of Sports Medicine. Archived from the original (PDF) on 3 March 2016. Retrieved 25 June 2014.
  9. ↑ "Overtraining and Osteoporosis". WebMD, LLC. Retrieved 25 June 2014.
  10. ↑ MacKinnon, Laurel (30 May 2000). "Overtraining effects on immunity and performance in athletes". Immunology and Cell Biology. 78 (5): 502–509. doi:10.1111/j.1440-1711.2000.t01-7-.x. PMID   11050533. S2CID   37150248 . Retrieved 15 April 2015.
  11. ↑ Budgett, Richard (10 March 1998). "Fatigue and underperformance in athletes: the overtraining syndrome". British Journal of Sports Medicine. 32 (2): 107–110. doi:10.1136/bjsm.32.2.107. PMC   1756078 . PMID   9631215.
  12. ↑ Brenner, Joel S (June 1, 2007). "Overuse Injuries, Overtraining, and Burnout in Child and Adolescent Athletes". Pediatrics. 119 (6): 1242–1245. doi:10.1542/peds.2007-0887. PMID   17545398 . Retrieved 15 April 2015.
  13. ↑ Lehmann, M.J.; Lormes, W.; Opitz-Gress, A; Steinacker, J.M.; Netzer, N.; Foster, C.; Gastmann, U. (17 March 1997). "Training and overtraining: an overview and experimental results in endurance sports". Sports Medicine and Physical Fitness. 37 (1): 7–17. PMID   9190120 . Retrieved 15 April 2015.
  14. 1 2 Kreider, R. B.; Fry, A. C.; O'Toole, M. L., eds. (1998). Overtraining in sport. Human Kinetics.
  15. ↑ Goodman A (1990). "Addiction: definition and implications". Addiction. 85 (11): 1403–1408. doi: 10.1111/j.1360-0443.1990.tb01620.x . PMID   2285834.
  16. ↑ Mitchell A (2007). "Confronting Addiction Across Disciplines". Philosophy, Psychiatry, & Psychology. 13 (3): 233–236. doi:10.1353/ppp.2007.0016. S2CID   143689824.
  17. ↑ Adams, Jeremy; Kirkby, Robert (1998). "Exercise dependence: A review of its manifestation, theory and measurement". Research in Sports Medicine. 8 (3): 265–76. doi:10.1080/15438629809512532.
  18. ↑ Draeger, John; Yates, Alayne; Crowell, Douglas (2005). "The Obligatory Exerciser: Assessing an Overcommitment to Exercise". The Physician and Sportsmedicine. 33 (6): 13–23. doi:10.3810/psm.2005.06.101. PMID   20086364. S2CID   37636507.
  19. ↑ Baldwin, Dave R. (2002-03-27). Exercise Motivational Triggers. iUniverse. p. 53. ISBN   978-0-595-21603-1.
  20. ↑ MacKinnon, Laurel (30 May 2000). "Overtraining effects on immunity and performance in athletes". Immunology & Cell Biology. 78 (5): 502–509. doi:10.1111/j.1440-1711.2000.t01-7-.x. PMID   11050533. S2CID   37150248 . Retrieved 12 April 2015.
  21. ↑ Lowery, & Forsythe, Lonnie, & Cassandra (April 19, 2006). "Protein and Overtraining: Potential Applications for Free-Living Athletes". International Society of Sports Nutrition. 3 (1): 42–50. doi: 10.1186/1550-2783-3-1-42 . PMC   2129153 . PMID   18500962.{{cite journal}}: CS1 maint: multiple names: authors list (link)
  22. ↑ Smith, Lucille (November 1999). "Cytokine hypothesis of overtraining: a physiological adaptation to excessive stress?". Medicine and Science in Sports and Exercise. 32 (2): 317–31. doi: 10.1097/00005768-200002000-00011 . PMID   10694113. S2CID   22001535.
  23. 1 2 3 4 "Overtraining". Hospital for Special Surgery. Retrieved 25 June 2014.
  24. ↑ Veljkovic, M.; Dopsaj, V.; Stringer, W. W.; Sakarellos-Daitsiotis, M.; Zevgiti, S.; Veljkovic, V.; Glisic, S.; Dopsaj, M. (15 June 2009). "Aerobic exercise training as a potential source of natural antibodies protective against human immunodeficiency virus-1: Aerobic exercise against HIV-1". Scandinavian Journal of Medicine & Science in Sports. 20 (3): 469–474. doi:10.1111/j.1600-0838.2009.00962.x. PMID   19538533. S2CID   25079796.
  25. ↑ "Overtraining Syndrome". Rice University. Archived from the original on 21 August 2009. Retrieved 25 June 2014.
  26. 1 2 Hemmings, Brian; Smith, Marcus; Graydon, Jan; Dyson, Rosemary (28 October 1999). "Effects of massage on physiological restoration, perceived recovery, and repeated sports performance". British Journal of Sports Medicine. 34 (2): 109–114. doi:10.1136/bjsm.34.2.109. PMC   1724183 . PMID   10786866.
  27. 1 2 "Overtraining Recovery Tips". Health Guidance. Retrieved 25 June 2014.
  28. 1 2 Sauret, John M.; Marinides, George; Wang, Gordon K. (2002). "Rhabdomyolysis". American Family Physician . 65 (5): 907–912. PMID   11898964.
  29. ↑ Hak, Paul Taro; Hodzovic, Emil; Hickey, Ben (2013). "The nature and prevalence of injury during CrossFit training". Journal of Strength and Conditioning Research . doi:10.1519/jsc.0000000000000318. PMID   24276294. S2CID   43006518.
  30. ↑ Dupont Grégory; et al. (2004). "Passive versus active recovery during high-intensity intermittent exercises". Medicine & Science in Sports & Exercise. 36 (2): 302–308. doi: 10.1249/01.mss.0000113477.11431.59 . PMID   14767255.
This page is based on this Wikipedia article
Text is available under the CC BY-SA 4.0 license; additional terms may apply.
Images, videos and audio are available under their respective licenses.