OVERTRAINING AND RECOVERY

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					OVERTRAINING AND
   RECOVERY
               Overtraining
• Overtraining or overtraining syndrome
  is a physical condition characterised in
  its most severe form by:
  –    decreased athletic performance,
  –    increased fatigue,
  –   persistent muscle soreness,
  –   mood disturbances
  –   and a feeling of being „burnt out‟ or
      „stale‟
      Causes of overtraining
           syndrome
• Overtraining syndrome usually occurs
  when the amount and quality of
  recovery time is insufficient to fully
  recover from the stresses of training.
• Other factors include:
 - Excessive training volume
 - Inappropriate application of overload
 - Training whilst suffering from illness
      Causes of Overtraining
           Syndrome
• Excessive increases in training loads
  following periods of enforced lay-off
  due to injury or illness
• Excessive competition scheduling
• Poor nutritional state
• External stressors such as work and
  study demands, family responsibilities,
  difficulties in personal relationships etc.
       Signs and symptoms of
             overtraining
• PHYSIOLOGICAL
• Persistent feelings of fatigue
• Chronic muscle soreness
• Increased or decreased resting heart rate
• Increased heart rate at submax. Levels
• Earlier onset of fatigue during exercise bouts
• Decreased performance during strength and
  power testing
• Decreased coordination
         Signs and symptoms of
               overtraining
• PSYCHOLOGICAL SYMPTOMS
•   Decreased concentration span
•   Decreased motivation levels
•   Increased irritability / anger
•   Depression
•   Increased anxiety levels
•   Increased fear of competition
•   Increased sensitivity to emotional stress
•   Increased tendency to give up
         Signs and symptoms of
               overtraining
• MISCELLANEOUS SYMPTOMS
•   More frequent illnesses
•   Loss of appetite
•   Increase in overuse injuries
•   Insomnia
•   Lack of enjoyment of training and
    competition
      Causes of overtraining
Excessive training         Incorrect overload –
volume                     too much

Training when ill          Excessive increases in
                           training after a lay off

Too many                   Poor diet especially
competitions –             inadequate carbs,
scheduling of              vitamins and minerals
matches
Difficulties in personal   External issues – study,
relationships.             work, family.
             Recovery
• Recovery can be defined as the
  “overcoming or reversal or the fatigue
  experienced as the result of
  participation in a training session or
  some form of exercise bout”.
        Recovery Strategies
• The cool down phase immediately post
  exercise (active recovery / rest)
• Passive rest
• Replenishment of fuel stores, particularly
  carbohydrates and ingestion of protein.
• Replenishment of fluids and electrolytes
  (rehydration)
• Physical and psychological regenerative
  therapies, such as hydrotherapy and
  massage.
        Recovery activities
• Immediately after     • That evening / end
  competition or          of day:
  training              • Hot / cold shower
• Drink / eat           • Stretch and self
• Walk / move (about      massage
  5 minutes)            • Use relaxation skills
• Stretch whilst warm     e.g progressive
• Hot / cold shower       muscle relaxation
                          before bed.
         Recovery activities
• Next day                 • Each week
• Check weight and         • At least two full
  hydrate                    massages
• Eat well – carb‟s        • At least two pool /
  and proteins               stretch sessions
• Swim or stretch in       • Time out to relax
  pool                       (recovery)
• hot / cold shower
• Walk or light activity
  for 30 minutes
           Protein ingestion
• In addition to carbohydrates it is also
  important that athletes consume foods that
  contain protein (amino acids) as part of the
  recovery process.
• In fact, protein and carbohydrate make
  excellent partners for post exercise nutrition.
• When consumed together, the result is a
  synergistic stimulation of insulin release. Put
  more simply, the addition of protein
  amplifies the insulin response to depleted
  muscle cells.
    Rehydration: the place for
          Sports Drinks
• Scientists and nutritionists now generally
  agree that the modern breed of sports
  drinks can now offer significant advantages
  over ordinary water in terms of
  replenishment of lost body fluids
• Provided the concentration of dissolved
  carbohydrates and electrolytes is
  appropriate, sports drinks can actually
  speed up the process of rehydration after
  exercise.
Sports drinks
 Advantages of Sports Drinks
1. The carbohydrates and electrolytes
   (particularly sodium) in sports drinks
   provide flavoring and taste that can
   increase palatability and help
   stimulate consumption.
2. The sodium also aids in the retention
   of consumed fluids within the
   intracellular spaces without inhibiting
   the thirst mechanism.
   Advantages of Sports Drinks
          continued
3. The carbohydrates in sports drinks aid
   in the energy replenishment of
   glycogen stores – another key aspect
   of the recovery process.
4. Sports drinks with a carbohydrate
   concentration of between 6-8% are
   emptied from the stomach at a rate
   similar to or slightly faster than plain
   water.
     Regenerative Therapies
• Hydrotherapy
    - cryotherapy (use if ice)
      - hot and cold contrast therapy
      - spas and mineral springs (balneotherapy)
• Massage
• Stretching
• Hyperbaric oxygen therapy

				
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posted:9/30/2011
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