TERMINOLOGY

Nowadays, the term "Overtraining" is widely used and refers to training overload that leads to negative physiological and psychological issues. Overtraining Syndrome (OTS)  is a “chronic fatigue, burnout and staleness, where an imbalance between training/competition, versus recovery, occurs.” (Department of Kinesiology at Texas A&M University). 

OTS is really serious and can take months or years to recover and is differentiated from extreme OR by the prolonged maladaptation of several biological, neurochemical, and hormonal regulation mechanisms (Meeusen et al. 2013).

However, in most case, this state is rather related to "Nonfunctional Overreaching" (NFOR).

The following article will make the distinctions between these two stages and give recommendations to avoid NFOR.

 

ModelS

In the following model adapted from the Unknown Mechanism of the Over Training Syndrome, Armstrong and VanHeest (2002) show the physiological changes through a continuum of intensity, duration and frequency. The overtraining zone includes NFOR and is related to physiological maladaptation, performance decrements, and overtraining syndrome.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

In their figure, Meeusen et al. (2013) distinguish several stages of training, the recovery recommended and the impact on performance. Causing physiological stress increase the performance or decrease it temporarily but increase again after tapering period (lowing the training volume).

But when the balance between training and recovery is respected NFOR can occur.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

CAUSES

NFOR can occur when the aerobic training volume (ex: long run) or the intensity volume (ex: body-building) exceed the recovery needed

Too much aerobic volume affects the parasympathetic nervous system that slows down metabolism and can lead to symptoms such as fatigue.  

Too much intensity volume affects the sympathetic nervous system that stimulates the metabolism (alert) and can lead to excitability, anxiety and/or insomnia.

 

 

Signs

Physiological 

Performance decrements, changes in appetite, mood and sleep, affects the hormones increase the level of cortisol (stress) and decrease the production of the adrenal gland level (adrenaline), this can also affect the weight, and increase respiratory illness.

 

PSYCHOLOGICAL

Fatigue, decreased vigor, feeling lethargic, insomnia, irritability, excitability, anxiety, loss of motivation, lack of mental concentration, feelings of depression.

 

A ten-year research conducted on 400 swimmers has shown that mood state disturbances increased in a dose-response manner as the training stimulus increased and that these mood disturbances fell to baseline levels with reduction of the training load (Morgan, et al., 1987).

In this research, 80% of the over-trained swimmers were depressed.

 

 

HOW TO prevent NFOR?

Being AWARE of SIGNS

• Changes in HR

• Sleeping issues

• Soreness/joint pain

• Changes in mood (irritability, anxiety or depression)

• Chronic fatigue/exhaustion

• Changes in appetite

• More thirsty than usual

• Digestion issues

• Irregular periods or changes in menstrual cycle

• Stress

 

doing alternative Training

Identifying the training load by monitoring the training (training diaries, questionnaires...)

Restoring the balance between training and recovery is essential, so reducing the training volume, having adequate passive rest and getting enough sleep is the first step. Sometimes athletes who train a lot, need it to keep their self-confidence. In the case, you feel bad to stop totally, train really light and less often.

 

EATING APPROPRIATELY

Repeated days of hard training and carbohydrate depletion seem to be linked to the development of OR, we suppose that carbohydrate supplementation can reverse the symptoms.  

Dehydration and lack of energy from food intake can increase the stress response, which can lead to OR symptoms. During intense training periods, it is fundamental to increase carbohydrate, fluid and energy intake to meet the increased demands. 

Moreover, increasing the amount of carbohydrate should not reduce the amount of protein because that insufficient protein can also result in increased risk of OR. 

 

Stretching

Stretching can prevent injury. To get all the benefits from it, stretching muscles when they are warmed-up and not tired is recommended.

Yoga helps to stretch muscles through a routine that respect the body warm-up. Moreover, the benefits on the mind are countless...

 

CONSULTIng SPECIALISTs

Support from doctor and sports psychologist is an essential support. Through active listening and questionnaires, the athletes can find answers and help to find the balance in his life.

 

 

The overtraining syndrome can include a state of guiltiness from undertraining.

Here are some tips that could help to cope with this feeling: