Overtraining: What is it? How can you avoid it?
by Paul Cribb, B.H.Sci HMS
AST Director of Research
Overtraining is often discussed in bodybuilding and fitness magazines, however, it is rarely clearly defined. The fact is, overtraining is a complex phenomenon that goes way beyond the scope (or care factor) of most muscle magazine journalists. How to prevent overtraining is one of the most perplexing aspects of sports science.
The optimal frequency of training (that is, how often to work a muscle group) is a hotly debated issue at exercise physiology conferences and fitness conventions the world over. Many sports scientists make different recommendations on how to avoid overtraining, and they all may be correct to some extent. Literature applicable to bodybuilding suggests that there are three distinguishable types of overtraining:
- Mechanical
- Metabolic
- Systemic
Once I identify the constituents of overtraining it's up to you to avoid each one. You can do this simply by listening to your body, before, during and after exercise, and making sure you supply it with enough of the right nutrients and recovery.
Mechanical Overtraining
This concerns the connective tissue locomotor system (those tissues directly involved in movement). Components such as ligaments, cartilage, tendons and bones are tissues that have a relatively poor blood supply, slow metabolic rate, and therefore, a slow rate of recovery. Too frequent use or poor biomechanics usually results in localized overuse (chronic) injury to these tissues.
Bodybuilders are notorious for inflicting chronic joint injuries upon themselves. This is because they often persevere with a particular exercise even though it causes their joints pain! If a certain "pro-bodybuilder" advocates an exercise but your elbows or shoulders scream, crackle and pop when you perform it, don't simply put up with it; you will pay the price later of an extended layoff due to injury.
One sure-fire way bodybuilders can avoid mechanical overtraining is to select only the movements in which maximal overload can be applied without aggravating the joints. This may mean simple variations in key exercises, such as altering grip position or the angle of the bench. It may mean using dumbbells instead of a barbell, or performing only partial movements of an exercise (eliminating the part that causes joint pain). Remember, the fundamental principle of muscle growth is the amount of overload used, not a specific exercise.
Metabolic Overtraining
This involves the impact of exercise training at the cellular level. Metabolic overtraining refers to the level of energy substrates within muscle cells, in particular, depletion of muscle glycogen stores.
Glycogen is the muscle's storage form of carbohydrate and a primary fuel of intense workouts. Glycogen depletion produces an imbalance between ATP breakdown and generation. This causes depletion in the energy-rich phosphate pool, which in turn can result in reduced muscular performance. Bodybuilders train intensely day-in, day-out and follow carbohydrate-restricted diets. This regime never allows for complete restoration of all-important muscle glycogen stores. Bodybuilders often train in a glycogen-depleted state and are at high-risk of developing metabolic overtraining.
Bodybuilders who restrict their carbohydrate intake can still restore glycogen levels fully if they apply the correct nutritional strategies. Muscle enzymes that work to accumulate glycogen are the most sensitive in the hours immediately after exercise; bodybuilders must take advantage of this unique period.
To optimise nutrient accumulation within cells bodybuilders need to follow The Anabolic Nutrient Timing Factor, a science-based nutritional strategy designed by AST Sports Science to accelerate cellular recovery and the adaptive response to exercise training. By following the Anabolic Nutrient Timing Factor bodybuilders on a minimal calorie intake can maximize glycogen accumulation in muscles cells. Using supplements, such as glutamine and creatine within this period will definately enhance glycogen accumulation within muscle. Glutamine supplementation particularly is shown to restore glycogen levels as effectively as high doses of carbohydrates. This makes glutamine a must for bodybuilders on low carbohydrate diets to avoid metabolic overtraining.
Systemic Overtraining
Systemic overtraining is often referred to as "overtraining syndrome". It is the most complex and least understood type of overtraining. Systemic overtraining involves neuroendocrine disorders characterized by poor performance, inability to maintain training loads, persistent fatigue, reduced catecholamine excretion, frequent illness, disturbed sleep and alterations in mood state. Systemic overtraining is the generalized sense of fatigue or staleness that athletes characterize with overtraining.
In addition to being unmotivated and fatigued this type of overtraining suppresses immune function - athletes can easily get sick as a result of this form of overtraining. Although the athlete may not be clinically immune deficient, several immune parameters are suppressed by intense training. The is predisposes the athlete to an increased risk of infection and illness.
A multitude of factors are thought to contribute to the onset of systemic overtraining. Athletes and their coaches must be aware that physical, emotional and mental stress all contribute to this condition. Systemic overtraining is the most serious overtraining condition and it can take several weeks or even months to correct. If ignored, systemic overtraining may lead to a complete breakdown of the immune system or chronic fatigue syndrome.
Bodybuilders can utilize a method that I've employed with other types of athletes to prevent systemic overtraining. Get into the habit of monitoring and recording your waking heart rate each morning. Check for any significant elevation. An elevated resting heart rate is one sign that your body is not fully recovered or is fighting an infection. The onset of systemic overtraining is subtle. By the time your feel symptoms such as a cold or other illness, it may be too late. Documentation of a gradually increasing waking pulse rate will provide a clear warning sign that your training and lifestyle needs to be assessed before the more severe symptoms of overtraining manifest.
http://www.ast-ss.com/articles/article.asp?AID=81
by Paul Cribb, B.H.Sci HMS
AST Director of Research
Overtraining is often discussed in bodybuilding and fitness magazines, however, it is rarely clearly defined. The fact is, overtraining is a complex phenomenon that goes way beyond the scope (or care factor) of most muscle magazine journalists. How to prevent overtraining is one of the most perplexing aspects of sports science.
The optimal frequency of training (that is, how often to work a muscle group) is a hotly debated issue at exercise physiology conferences and fitness conventions the world over. Many sports scientists make different recommendations on how to avoid overtraining, and they all may be correct to some extent. Literature applicable to bodybuilding suggests that there are three distinguishable types of overtraining:
- Mechanical
- Metabolic
- Systemic
Once I identify the constituents of overtraining it's up to you to avoid each one. You can do this simply by listening to your body, before, during and after exercise, and making sure you supply it with enough of the right nutrients and recovery.
Mechanical Overtraining
This concerns the connective tissue locomotor system (those tissues directly involved in movement). Components such as ligaments, cartilage, tendons and bones are tissues that have a relatively poor blood supply, slow metabolic rate, and therefore, a slow rate of recovery. Too frequent use or poor biomechanics usually results in localized overuse (chronic) injury to these tissues.
Bodybuilders are notorious for inflicting chronic joint injuries upon themselves. This is because they often persevere with a particular exercise even though it causes their joints pain! If a certain "pro-bodybuilder" advocates an exercise but your elbows or shoulders scream, crackle and pop when you perform it, don't simply put up with it; you will pay the price later of an extended layoff due to injury.
One sure-fire way bodybuilders can avoid mechanical overtraining is to select only the movements in which maximal overload can be applied without aggravating the joints. This may mean simple variations in key exercises, such as altering grip position or the angle of the bench. It may mean using dumbbells instead of a barbell, or performing only partial movements of an exercise (eliminating the part that causes joint pain). Remember, the fundamental principle of muscle growth is the amount of overload used, not a specific exercise.
Metabolic Overtraining
This involves the impact of exercise training at the cellular level. Metabolic overtraining refers to the level of energy substrates within muscle cells, in particular, depletion of muscle glycogen stores.
Glycogen is the muscle's storage form of carbohydrate and a primary fuel of intense workouts. Glycogen depletion produces an imbalance between ATP breakdown and generation. This causes depletion in the energy-rich phosphate pool, which in turn can result in reduced muscular performance. Bodybuilders train intensely day-in, day-out and follow carbohydrate-restricted diets. This regime never allows for complete restoration of all-important muscle glycogen stores. Bodybuilders often train in a glycogen-depleted state and are at high-risk of developing metabolic overtraining.
Bodybuilders who restrict their carbohydrate intake can still restore glycogen levels fully if they apply the correct nutritional strategies. Muscle enzymes that work to accumulate glycogen are the most sensitive in the hours immediately after exercise; bodybuilders must take advantage of this unique period.
To optimise nutrient accumulation within cells bodybuilders need to follow The Anabolic Nutrient Timing Factor, a science-based nutritional strategy designed by AST Sports Science to accelerate cellular recovery and the adaptive response to exercise training. By following the Anabolic Nutrient Timing Factor bodybuilders on a minimal calorie intake can maximize glycogen accumulation in muscles cells. Using supplements, such as glutamine and creatine within this period will definately enhance glycogen accumulation within muscle. Glutamine supplementation particularly is shown to restore glycogen levels as effectively as high doses of carbohydrates. This makes glutamine a must for bodybuilders on low carbohydrate diets to avoid metabolic overtraining.
Systemic Overtraining
Systemic overtraining is often referred to as "overtraining syndrome". It is the most complex and least understood type of overtraining. Systemic overtraining involves neuroendocrine disorders characterized by poor performance, inability to maintain training loads, persistent fatigue, reduced catecholamine excretion, frequent illness, disturbed sleep and alterations in mood state. Systemic overtraining is the generalized sense of fatigue or staleness that athletes characterize with overtraining.
In addition to being unmotivated and fatigued this type of overtraining suppresses immune function - athletes can easily get sick as a result of this form of overtraining. Although the athlete may not be clinically immune deficient, several immune parameters are suppressed by intense training. The is predisposes the athlete to an increased risk of infection and illness.
A multitude of factors are thought to contribute to the onset of systemic overtraining. Athletes and their coaches must be aware that physical, emotional and mental stress all contribute to this condition. Systemic overtraining is the most serious overtraining condition and it can take several weeks or even months to correct. If ignored, systemic overtraining may lead to a complete breakdown of the immune system or chronic fatigue syndrome.
Bodybuilders can utilize a method that I've employed with other types of athletes to prevent systemic overtraining. Get into the habit of monitoring and recording your waking heart rate each morning. Check for any significant elevation. An elevated resting heart rate is one sign that your body is not fully recovered or is fighting an infection. The onset of systemic overtraining is subtle. By the time your feel symptoms such as a cold or other illness, it may be too late. Documentation of a gradually increasing waking pulse rate will provide a clear warning sign that your training and lifestyle needs to be assessed before the more severe symptoms of overtraining manifest.
http://www.ast-ss.com/articles/article.asp?AID=81
