Here is some in depth info on overtraining courtesy of Exercise Prescription
Overtraining is defined as a decreased performance capacity. The individual has been stressed by training and extraneous stressors to the extent that they cannot perform at an optimum level following an appropriate regeneration period. A drop in performance is necessary for overtraining diagnosis.
What’s Happening?
Damage to membranes that surround the muscle cell (muscle fibre), which causes things to leak out and cause damage to the mitochondria and contractile elements. Can take as long as 8 weeks to repair. A marathon will cause this state.
Occurs in 60% of all athletes(Morgan87)
Recognizing Overtraining To define an individual as overtrained, symptoms must persist following a period of active recovery (may require 1 to 5 days).
Major Symptoms -Physiological / Performance decreased performance
prolonged recovery reduced tolerance of loading decreased muscular strength
loss of co-ordination increased difference between lying and
standing heart rates abnormal T wave pattern
Diagnosis of Overtraining
Unfortunately at present no specific, sensitive and simple diagnostic tests
are available to diagnose overtraining. It is primarily based on medical Hx and
the typical physical and psychological symptoms.
Recognition Continued
Although there is no single test for overtraining some feel it is recognizable
A scientific testing program suitable for detection of OT must be developed
Testing must be completed in a way that the normal fatigue associated w/ training is not confused with fatigue from OT
Factors that Contribute to Overtraining
Non-psych & psych (not restricted to athletes – all situations w/ mental stress
Sudden increases in training loads Intensity contributes more than duration
Caloric deficiency? (insufficient carb intake) Prevention of Overtraining
Balanced & gradual increase of load Periodized program that varies loads & int
in a Wavy method Recovery!! Alternate days w/ int work w/ days of endur at a low int Avoid monotony in training
Prevention Continued
Program must allow adequate regeneration
Scientific testing to detect overtraining
Test is done in a way that fatigue from
training is not confused with fatigue from overtraining. Monitor training using a daily log
Rest Period
Allows time for key processes to occur
Glycogen repletion Repair of cell damage Generation of new mitochondria
*Active recovery = removal of metabolic wastes by flushing fresh blood through the regenerating tissue & preventing feeling of lazyness (flushing)
Treatment of Overtraining
Early detection is important ~ time needed to recover is proportional to the duration of the overtrained state. In short-term (acute) overtraining the
training should be interrupted for 3-5 d. Returning to decreased vol, w/
maintenance int & training should be alternated w/ a day off
Treatment Continued
With long term (chronic) overtraining the training should be cut back drastically, & all comp should be skipped until recovery occurs.
Rest, sleep, relaxation and nutrition are recommended. (counseling may help)
Field tests can be used as a parameter for physical conditioning.
If several wks are needed alternate forms of exercise should be applied to prevent exercise-withdrawal syndrome
