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]

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. [15] Another proposes that amino acids are used up faster than they are supplied in the diet, a condition sometimes referred to as "protein deficiency". [16] Finally, systemic inflammation has been considered as a mechanism in which the release of cytokines activates an excessive immune response. [17]

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, [18] ideally forming a suitable macronutrient ratio. [22] During the recovery process, extra calories from diets may help the body speed the recovery. Finally, addressing vitamin deficiencies [18] [22] 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. [23]

Clinical presentation [23]

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. [24]

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. [25] 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">Bodybuilding</span> Control and development of musculature

Bodybuilding is the practice of progressive resistance exercise to build, control, and develop one's muscles via hypertrophy. An individual who engages in this activity is referred to as a bodybuilder. It is primarily undertaken for aesthetic purposes over functional ones, distinguishing it from similar activities such as powerlifting and calisthenics.

<span class="mw-page-title-main">Exercise</span> Physical activity that improves health

Exercise or workout is physical activity that enhances or maintains fitness and overall health. which is performed for various reasons, including weight loss or maintenance, to aid growth and improve strength, develop muscles and the cardiovascular system, prevent injuries, hone athletic skills, improve health, or simply for enjoyment. Many people choose to exercise outdoors where they can congregate in groups, socialize, and improve well-being as well as mental health.

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

Aerobic exercise, also known as cardio, 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. According to the World Health Organization, over 31% of adults and 80% of adolescents fail to maintain the recommended levels of physical activity. 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">Carbohydrate loading</span> Dietic strategy in preparation for athletic endurance events

Carbohydrate loading, commonly referred to as carb-loading, or carbo-loading, is a strategy used by endurance athletes, such as marathoners and triathletes, to reduce fatigue during an endurance event by maximizing the storage of glycogen in the muscles and liver. Carbohydrate consumption is increased in the days before an endurance event.

<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.

Weakness is a symptom of many different medical conditions. The causes are many and can be divided into conditions that have 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.

<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 physical strength. 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">Exercise intolerance</span> Inability to perform physical exercise at normal levels

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.

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 an athlete to keep increasing the intensity of their training sessions.

The health issues of athletics concern their physical and mental well-being in organized sport. If athletes are physically and mentally underdeveloped, they are susceptible to mental or physical problems. Efforts to improve performance can lead to harm from overtraining, adopting eating habits that damage them physically or psychologically, like 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.

Pre-workout is a generic term for a range of bodybuilding supplement products used by athletes and weightlifters to enhance athletic performance. Supplements are taken to increase endurance, energy, and focus during a workout. Pre-workout supplements contain a variety of ingredients such as caffeine and creatine, differing by capsule or powder products. The first pre-workout product entered the market in 1982, and since then the category has grown in use. Some pre-workout products contain ingredients linked to adverse effects. Although these products are not regulated, the Food and Drug Administration (FDA) warns consumers to be cautious when consuming them.

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. ↑ 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.
  16. ↑ 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)
  17. ↑ 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.
  18. 1 2 3 4 "Overtraining". Hospital for Special Surgery. Retrieved 25 June 2014.
  19. ↑ 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.
  20. ↑ "Overtraining Syndrome". Rice University. Archived from the original on 21 August 2009. Retrieved 25 June 2014.
  21. 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.
  22. 1 2 "Overtraining Recovery Tips". Health Guidance. Retrieved 25 June 2014.
  23. 1 2 Sauret, John M.; Marinides, George; Wang, Gordon K. (2002). "Rhabdomyolysis". American Family Physician . 65 (5): 907–912. PMID   11898964.
  24. ↑ 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.
  25. ↑ 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.