Understanding Overtraining : An Imbalance Between Training and Recovery
There are various factors that can contribute to this syndrome, such as issues with the training program and inadequate carbohydrate and energy intake. The design of the training program is the main cause of overtraining, as excessive training without enough recovery time leads to this condition. Changes in the program, like reducing training volume and intensity, are necessary for athletes displaying symptoms of overtraining. Common flaws in training programs that can lead to overtraining include insufficient recovery time between sessions, too much high intensity training, sudden increases in training volume and intensity, monotonous training programs, lack of breaks between seasons, frequent competition and travel, and external stressors like family, job, or school. Often, more than one of these factors contribute to overtraining. Fortunately, it is possible to prevent overtraining by following the principles of periodization and having a good understanding of physiology.
Under-eating and weight loss are primary factors in the development of overtraining
Inadequate carbohydrate intake is particularly problematic, as frequent or multiple training sessions can deplete the body’s carbohydrate stores. This can lead to an increase in protein use as an energy source, which can have negative side effects for athletes. Glutamine and alanine, two amino acids that are used for energy, can also affect immune function in overtrained athletes. Another group of amino acids, called branched chain amino acids (BCAA), are important for energy production during exercise. However, prolonged exercise can deplete BCAA levels, leading to an increase in the ratio of free tryptophan to BCAA. This can result in an increase in the neurotransmitter serotonin, which can cause fatigue and other symptoms of overtraining. Additionally, using whole body proteins for energy can decrease muscle mass and ultimately lead to decreased athletic performance. This explains why overtrained athletes often experience decreased performance and weight loss. Endurance athletes are more susceptible to carbohydrate depletion due to the high volume of exercise they do, while strength and power athletes are less susceptible unless they follow strict high protein/low carbohydrate diets or continually train to the point of muscle soreness.
Psychological stress can also contribute to overtraining
It is a non-specific response to external stimuli. Emotional stress from work, family, finances, or school can all play a role in overtraining. During periods of high psychological stress, training volume should be reduced.
To prevent overtraining, highly motivated individuals should be aware of the risk and take steps to avoid it. This can include using a periodized Training Program and periodic fitness testing. Some key factors in program design to prevent overtraining include incorporating recovery weeks, avoiding consecutive hard workouts for endurance athletes, regular testing, gradual volume increases, planning for external stressors, scheduling meal times, and monitoring training progress and recovery through daily monitoring.
