Training is typically described as the additive effects of work and rest periods. The body improves greatly during the resting stage, when the inflammation caused by the stress of training recedes and new muscle mass is created. Without proper rest after exercise, overtraining can easily occur and cause psychological, physiological and hormonal changes to the body. Overtraining can effect athletes of all ages and adversely impact their performance, physical and mental health, and even the desire to compete. Becoming burnt out, a loss of desire to perform, is a common response to overtraining. Continued overtraining can have long lasting effects that are detrimental to performance.
Overtraining Syndrome is a disorder characterized by prolonged overtraining that occurs in three stages in athletes. The first stage, Functional Overtraining, usually involves subtle problems that are not noticeable to the athlete.This stage is typically characterized by a minor plateau or regression in the performance of the athlete. During functional overtraining, an imbalance between the aerobic and anaerobic systems occurs. During prolonged exercise, the athlete should be using the aerobic, fat burning system that normally occurs during low intensity, long lasting exercise. However, with Overtraining Syndrome, they are relying more on the sugar burning, anaerobic system which is usually present during high intensity, short term exercise. This leads to an underutilized aerobic system and an over reliance on the anaerobic system. The second stage, Sympathetic Overtraining, occurs when the imbalance between aerobic and anaerobic exercise is increased due to continued overtraining. In response, the bodies sympathetic nervous system becomes overactive leading to an increased resting heart rate and hormone disfunction, causing cortisol levels in the body to rise to abnormal levels. The increased cortisol has a negative effect on performance by decreasing awareness and adversely effecting hand-eye coordination. The final stage of overtraining, Parasympathetic Overtraining, occurs when the sympathetic nervous system becomes exhausted, resulting in low hormone levels, an abnormally low resting heart rate and a prolonged heart rate recovery following competition. It is common in this stage for athletes to burn out and lose the drive to compete.
Recovery from overtraining is dictated by diet and exercise modifications. Athletes should begin with decreasing overall training time by fifty to seventy percent and they should stop all anaerobic activity. Additionally, the athlete should begin to work on their aerobic training prevent an imbalance from occurring in the future. The athlete should also change their diets, consuming smaller, more frequent meals to help to control blood sugar and cortisol levels. Stimulants such as coffee, tea, soft drinks and chocolate should also be avoided. For those suffering Overtraining Syndrome, recovery times vary according to the stage the athlete is in. If an athlete is suffering from Functional or Sympathetic Overtraining, recovery can occur within several weeks provided the athlete makes the suggested changes their diet and exercise plan. If an athlete is Parasympathetically Overtrained, it may take six months or greater in order to return to effective competition performance levels. In this stage, athlete has relied on their anaerobic system for so long that it takes a long time to build up their aerobic base.
Overtraining can occur constantly in youth athletes due to the athlete not knowing their limits and coaches and parents pushing the athlete too hard. The athlete must listen to the warning signs that their body provides. Dehydration, cramps, soreness and fatigue are indications that an athlete of any level should stop and treat their symptoms before they damage their bodies. For youth athletes, it is best to rest after the season is over and ensure that their is an actual offseason between sports. Jumping immediately into the next season does not give the body enough time to recover. Early sport specialization can cause a youth athlete to overtrain by only performing sport-specific exercises and neglecting training their entire body. It is important for coaches and parents to ensure that the athletes are not overworked and to spot the symptoms of overtraining.
Dr. Maffetone: http://philmaffetone.com/the-overtraining-syndrome/
Rice University: http://www.rice.edu/~jenky/sports/overtraining.html
St. Lawrence University '15
Mirror Lake Chiropractic Intern