200519 Exercise and rest period cycles Part 5 Overtrained

200519 Exercise and rest period cycles Part 5  Overtrained

How do you know if you are entering the overtrained realm? Listen to your body. Other clues to overtraining are more subtle. They include the following anaerobic indicators:Stages of Overtraining

1. No effect on performance 
Altered neural functions

2. Probably an effect on performance 
Altered motor unit recruitment
Altered sympathetic activity and hypothalamic control

3. Probably decreased performance 
Decreased motor coordination
Altered excitation contraction coupling
Decreased muscle glycogen
Increased resting heart rate and blood pressure
Altered immune function
Altered hormonal concentrations

4. Decreased performance
Decreased force production
Decreased glycolytic capacity
Sickness and infection
Emotional and sleep disturbances

Adapted from Essentials of Strength Training and Conditioning by Baechle and Earl

060519 Exercise and rest period cycles Part 3 Background information continued

060519 Exercise and rest period cycles Part 3  Background information continued

In 1954, Hans Selye came up with a description that described how an organism adapted to sources of stress in their environment. He called the model the “General Adaptation Syndrome” aka GAS. From this modest start, strength and conditioning specialists have come up with all sorts of training plans. A well-designed program will be characterized by a continuation of the Eustress processes. On the other hand, stagnation, soreness, minor injuries, and a lack of desire to exercise provide an early indication of distress that eventually leads to “Overtraining”. Leading into the overtraining is a condition called overreaching.

Overreaching is a desired effect that results from setting and achieving goals. It is the push to a higher plateau of ability. But if you remain in this zone too long, you soon reach the overtrained condition. Recovery from over reaching is easily accomplished with a few days active rest, a lighter than normal load, intensity and frequency of effort. How do you know if you are entering the overtrained realm?