Transcript Overtraining

Overtraining
Dr. Noel McCaffrey
Lecturer, Centre for Sport Science and Health, DCU
Medical Director, O’Neills Sports Medicine, UCD & DCU
overtraining
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the training / preparation challenge
what is the overtraining syndrome
do we understand the mechanism?
recognition
treatment and prevention
training areas
Resistance
•choice of exercise
•order of exercise
•volume (sets x reps)
•intensity (% rep max)
•rest (between sets)
Speed
•speed generation
•repeat speed
Skills
technique repetition
Team play
Endurance
•central adaptation
•peripheral (sport
specific) adaptation
•cross training
(injured)
the challenge
provide continuous training stimulus with
adequate variety, recovery, progression to
• facilitate optimum performance at the right
time(s)
• avoid OTS
• minimise injury
the overtraining syndrome
a condition characterised by
•  performance in training / competition (incl
technical)
•  effort required to deliver same performance
• failure to show progression / improvement
despite maintained or increased training
overtraining process  overtraining syndrome
other words
staleness
burnout
overfatigue
overwork
chronic fatigue
overstrain
Fitness Level
inadequate recovery
Session 1
Session 2
Session 3
Days
overload
training stimulus
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adequate recovery
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training increase
over-reaching
overtraining
training stimulus
training stimulus
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inadequate recovery
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repeated (+ ) training
inadequate recovery
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repeated (+ ) training
(appropriate)
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 performance
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 performance
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rest
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full recovery in 2-3weeks
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 performance
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no recovery with rest
prevalence of OT
signs and symptoms of OT seen in
•  60% distance runners over a career
•  50% pro soccer players in a 5 month
competitive season
• 33% basketball players in a 6 week training camp
common symptoms of OTS
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general fatigue
malaise
 energy (malaise)
 enthusiasm
 motivation
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irritable / restless
anxious
appetite change
weight loss
depression
 focus / concentration
diagnostic difficulties
diagnosis of exclusion
different symptoms with
• different individuals doing same same training
• acute vs chronic  performance
•  volume vs  intensity
• sympathetic vs parasympathetic models
• endurance vs ‘anaerobic’ overtraining
parasympathetic overtraining
volume overload (resistance or endurance)
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 testosterone : cortisol ratio
fatigue
depression
apathy
 resting HR
sympathetic overtraining
intensity overload
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insomnia
irritability
restlessness
 HR
 blood pressure
overuse injuries
internal factors
• body mass
• biomechanics
• nutrition
• technique
• fatigue
external factors
• training volume
• training intensity
• repetition
• footwear
• surface
• equipment
what causes it?
imbalance / mismatch
training   recovery
exercise   exercise capacity
stress   stress tolerance
initiating events
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 volume / intensity of training
monotony of training
illness (disease / infection)
caloric restriction /  carbohydrate intake
iron deficiency
exercise-heat stress
personal / emotional problems
occupational stress
biological markers
 blood constitiuents
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haemoglobin / hematocrit
white cells
iron
blood lactate in submax /
max exercise
• testosterone / cortisol
• catecholamines (resting /
nocturnal)
cardiorespiratory
•  resting / max heart rate
• VO2max
•  heart rate / VO2 / VE
during exercise
•  basal metabolic rate
•  infection
immune system
•  upper respiratory tract infection in OR /
OT athlethes
• cause or effect?
causes of persistent fatigue and underperformance in sport
common
less common
rare
• caffeine withdrawal
• dehydration
• endocrine disease
• allergies
• diabtees
•  or  adrenal gland
• ex-induced asthma
• eating disorders
• heart disease
•  sleep
• hepatitis
• HIV
•  iron (+/- anaemia)
• hypothyroidism
• malabsorption
• performance anxiety
• postconcussion
• lung disease
• infection
• substance abuse
• malignancy
mononucleosis
• lr resp tract infection
• renal disease
upp. resp tract infection
• side effects of
• neuromuscular
disease
• OTS
meds / supplements
• mood disorder
• nutrition
anxiety / depression
 carbo / protein
fatigue
What is it
• failure to generate or
maintain desired exercise
intensity
• peripheral mechanism
(fuel depletion)
• central mechanisms (
brain serotonin)
• core symptom of many
illnesses
Fatigue in illness
• viral illness
• anaemia
• hypothyroidism
• hypoglycaemia
• chronic fatigue
syndrome
• depression
OTS and Major Depression
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general fatigue / malaise
 appetite
irritable / restless
 body weight
 motivation
interest / pleasure
 concentration
• feeling hopeless / worthless
• feeling sad
• persistent physical symptoms
that fail to respond
• suicidal thoughts
Treatment and Prevention
 recovery days
periodise
 variety
ensure vol : intensity
inverse relationship
• avoid high intensity over
prolonged period
• avoid high intensity over
prolonged period
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• in resistence sessions,
avoid completing every
set of every exercise in
every session
• avoid overworking one
area
• avoid excess eccentric
work
? role for antidepressant medication