Over-Training : How to measure and prevent.

How does over training happen?

Over training is the result of “inappropriate recovery methods that do not keep in pace with the demands of training.” Patients and athletes need to know that adequate rest is important to make gains and avoid over training.

Why does over training happen?

• Energy stores become depleted, therefore performance decreases.

• Inappropriate rest and recovery leads to injuries and no strength or mass gains.

• Poor nutrition; cannot heal tissues and replenish energy stores or electrolytes.

• Poor workout planning. Need adequate time following high intensity workouts.

Symptoms of over training

• Morning pH readings; basic urine readings means body is acidic, therefore prone to illness. (Ebbets, 2006)

• Personality, attitude and motivational changes. (Ebbets,2006)

• Elevated morning heart rate; greater than 10%. (Ebbets,p.32,2006)

• Fatigue, apathy, listlessness, loss of will power. (Ebbets,p.32,2006)

Stage control test

• Easy tests that can be performed to see if the athlete is over training. (Ebbets,p.32,2006)

• Examples include: vertical jump heights, standing long jump.

• Get baseline measures, and re-test at a later date for decrease in performance.

Physiological indicators for signs of over training

• Decreased strength, speed, coordination and endurance.

• Muscle soreness, injury, and slower recovery rates

• Increased sweating, excessive thirst, nausea, loss of appetite

Immunological indicators for signs of over training

• Increased susceptibility to illness, colds, allergies, infections, swollen lymph glands.

• Decreased lymphocyte counts, increased eosinophil counts

The 10 Day Rule (Ebbets, p.83,2006)

• Latency periods for organs and systems in the body to recover following exercise.

• Examples: heart rate 20-60mins, muscular system 24-48hrs, CNS 7x the muscular system

• Average recovery of the muscle system =36hrs. 36hrs X 7 =252hrs approximately 10 DAYS

• 10 Days of rest are needed following “personal bests” e.g.: 5k run, bench, squat, deadlift.

Proper nutrition to avoid over training

• Adequate protein for building and repair. 1.2g per kilogram of body weight.

• Complex carbohydrates for metabolic energy cycles and replenishing glycogen stores.

• Plenty of water to achieve optimal hydration and functioning of systems.

• Multivitamin and antioxidants for increased demands and stress on the body.

Other remedies for over training

• Change or revise training programs and goals

• Rest or active rest (low level exercise) will speed up recovery.

• Reduce psychological stress: meditation, deep breathing, tai chi, yoga.

• Cold Laser Therapy for accelerated healing and soft tissue repair. http://www.drbrentmoyer.com/Laser.aspx
• Lymphatic drainage performed by a registered massage therapist RMT

For more information Dr. Brent Moyer can be contacted at Brant Arts Chiropractic 905-637-6100. www.drbrentmoyer.com Twitter: @brantartschiro Facebook: Brant Arts Chiropractic

References:

Ebbets, R., (2006) Principles of Training Theory. The study and application of elite sport science. P.4-84.