Anjum shah

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Exercise Science

Signs of overtraining are signals that an athlete is adapting poorly, or not at all, to the training regimen. Overtraining doesn’t usually settle in overnight; rather, it is a slow process resulting from a prolonged training program that lacks sessions for recovery and periods of regeneration. Without proper rest, relaxation, and recovery, the athlete coasts into a state of chronic fatigue and poor motivation. Classic signs of overtraining include a heart rate that is higher than usual,irritability,trouble sleeping,loss of appetite,and, of course, muscles that are fatigued, sore, and tight. At times, signs of overtraining appear during recovery from intense training programs. If these signs persist for a few days after one or two intense bouts, they may indicate overreaching rather than overtraining. In other words, the athlete may be working at a level above his or her physiological comfort zone. With proper rest and recovery, the athlete will successfully overcome the fatigue and be ready for the next challenge. Lack of proper recovery, however, can quickly draw the athlete from a state of overreaching to a state of overtraining. Recognizing Overtraining Here are a few strategies to help you determine whether we do overtraining. Record the heart rate. An athlete can record a daily morning heart rate to determine whether the athlete is working at the appropriate training level. A morning heart rate recording is best because the athlete is rested and not yet influenced by the stresses of the day. An increased resting heart rate over a two or three day period may be a sign of overreaching. In this case, the coach should reduce the training program’s intensity level (possibly planning “aerobic compensation” sessions) and keep a close eye on the heart rate over the next 24 to 48 hours. Keep a training log. This simple concept often causes a lot of complaining among athletes. They generally don’t have a problem with recording their loads or times in training, but they don't Fatigue and Recovery from recording the intensity level of a session or the level of fatigue. Athletes train and sacrifice to be the best, and admitting that a training session was too intense is not part of their nature. We should know the importance of not exceeding one’s physical tolerance. We should include how we felt immediately after a workout, after a few hours, and the next morning. Use a handgrip dynamometer. A handgrip dynamometer (a squeezing device held in the hand that records pressure) offers a quick and effective way to objectively measure overtraining or daily fatigue. It can also serve as a good indicator of CNS fatigue. Before every workout, the athlete squeezes the dynamometer one hand at a time and records the score. If the score con- stantly decreases or is lower on a particular day, the athlete may be experiencing CNS fatigue and need to recover. We should remember that psychological stress can also affect our response to training, even though it may not produce visible signs. The mere fact that the planned program calls for a high intensity training day does not mean that we cannot adjust the program to the our current physical or emotional state. Sometimes less is more, and sometimes rest has a stronger effect on adaptation than training does. Use a heart rate variability monitor. Heart rate variability (HRV) is a physiological phenomenon involving variation in the time interval between heartbeats (referred to as the R-R interval). The interval varies in response to factors such as fatigue, relaxation, emotional states, thoughts, and, of course, training stress. Heart rate responds quickly to all of these factors in order to better adapt the functions of the organism to the environmental situation. We are fortunate these days to have affordable HRV monitoring devices (e.g., BioForce, Omegawave) to assess the body’s response to training and prevent overtraining. Such devices can help in the following ways: confirming the internal load (residual fatigue) dynamics planned throughout a microcycle or macrocycle; enhancing our knowledge of the body’s response to our training methods; helping individualize volume, intensity, and frequency, thus optimizing the training program for each athlete; and helping us spot and quantify the effect of stressors outside of the training environment (such as work, school, family, and lifestyle). Thanks Regards anjum shah fitness expert at Squats
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