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Overtraining chirantan mandal


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2nd and 3rd September 2011,a General Lecture Theatre, Dr Chirantan Mandal, Dr Avik Basu, Dr Dipayan Sen Dr Ushnish Adhikari,Dr Srimanti Bhattacharya, Dr Shubham Presided by Dr Arnab Sengupta (Physiology Dept Medical College Kolkata)

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Overtraining chirantan mandal

  1. 1. Overtraining Chiran M 3 rd Year Student Medical College, Kolkata
  2. 2. The challenge <ul><li>provide continuous training stimulus with adequate variety, recovery, progression to </li></ul><ul><li>facilitate optimum performance at the right time </li></ul><ul><li>minimise injury </li></ul>Training Progressive overload to displace homeostasis and create stimulus for adaptation and Improved performance The body will adapt to the stress of exercise with increased fitness if the stress is above a minimum threshold intensity Adaptation
  3. 3. Optimal Training Load Progressive overload —progressive increase in training load as body adapts Training volume —duration and frequency Training intensity —force of muscle action and stress on the muscular and cardiovascular systems  Resistance training (high intensity and low volume)  Aerobic training (high volume and lower intensity)
  4. 4. Exercise does not make you fit……………. it is the rest that follows exercise overload training stimulus  adequate recovery  training increase (appropriate)   performance Rest periods —without them, muscles become chronically fatigued and depleted of stored energy
  5. 5. Recovery <ul><li>Rest and sleep </li></ul><ul><li>(HGH release=> promotes Recovery) </li></ul><ul><li>Relaxation and emotional support </li></ul><ul><li>Stretching and active rest </li></ul>
  6. 8. the overtraining syndrome <ul><li>characterised by </li></ul><ul><li> performance in training </li></ul><ul><li> effort required to deliver same performance </li></ul><ul><li>failure to show improvement </li></ul><ul><li>despite maintained or increased training </li></ul>
  7. 10. Session 1 Session 2 Session 3 Fitness Level Days inadequate recovery
  8. 12. over-reaching training stimulus ( training load  )  inadequate recovery  repeated (+  ) training   performance  rest  full recovery in 2-3weeks overtraining training stimulus  inadequate recovery  repeated (+  ) training   performance  no recovery with rest Acute Overload and Overreaching Acute Overload and Overreaching
  9. 13. Parasympathetic overtraining <ul><li>volume overload (resistance or endurance) </li></ul><ul><li> testosterone : cortisol ratio </li></ul><ul><li>fatigue </li></ul><ul><li>depression </li></ul><ul><li>apathy </li></ul><ul><li> resting HR </li></ul><ul><li>intensity overload </li></ul><ul><li>insomnia </li></ul><ul><li>irritability </li></ul><ul><li>restlessness </li></ul><ul><li> HR </li></ul><ul><li> blood pressure </li></ul>sympathetic overtraining
  10. 14. common symptoms of OTS <ul><li>general fatigue </li></ul><ul><li> energy (malaise) </li></ul><ul><li> enthusiasm </li></ul><ul><li> motivation </li></ul><ul><li> focus / concentration </li></ul><ul><li>irritable / restless </li></ul><ul><li> body weight </li></ul><ul><li>feeling hopeless / worthless </li></ul><ul><li>persistent physical symptoms that fail to respond </li></ul>
  11. 15. what causes it? <ul><li>imbalance / mismatch </li></ul><ul><li> training   recovery </li></ul><ul><li> exercise   exercise capacity </li></ul><ul><li> stress   stress tolerance </li></ul><ul><li>external factors </li></ul><ul><li>training volume </li></ul><ul><li>training intensity </li></ul><ul><li>repetition </li></ul><ul><li>internal factors </li></ul><ul><li>nutrition </li></ul><ul><li>fatigue </li></ul>
  12. 16. Indicative markers <ul><li> blood constitiuents </li></ul><ul><li>blood lactate in submax / max exercise </li></ul><ul><li> testosterone / cortisol Ratio </li></ul><ul><li>catecholamines (resting / nocturnal) </li></ul><ul><li>cardiorespiratory </li></ul><ul><li> resting / max heart rate </li></ul><ul><li> VO 2 max </li></ul><ul><li> heart rate / VO 2 / VE during exercise </li></ul>
  13. 17. HORMONAL RESPONSES TO OVERTRAINING Gluconeogenesis disruption of normal ovulation & menstrual cycles /erectile dysfunction.
  15. 19. Excessive Training: Exercise Blood Lactate Heart Rate Response to standard 400 yd swim; between 5 th and 11 th weeks, Group 2 trained 2 times per day, and Group 1 trained 1 time per day.
  16. 20. Management and Prevention <ul><li> recovery days </li></ul><ul><li>Periodise </li></ul><ul><li>avoid high intensity over prolonged period </li></ul><ul><li>in resistence sessions, avoid completing every set of every exercise in every session </li></ul><ul><li>avoid overworking one area </li></ul>
  17. 21. fatigue <ul><li>What is it </li></ul><ul><li>failure to generate or maintain desired exercise intensity </li></ul><ul><li>peripheral mechanism (fuel depletion) </li></ul><ul><li>Common Causes </li></ul><ul><li>allergies </li></ul><ul><li>ex-induced asthma </li></ul><ul><li> sleep </li></ul><ul><li> iron (+/- anaemia) </li></ul><ul><li>performance anxiety </li></ul><ul><li>upper RTI </li></ul><ul><li>OTS </li></ul><ul><li>mood disorder </li></ul><ul><ul><li>anxiety / depression </li></ul></ul>
  18. 22. Tapering <ul><li>A reduction in training intensity and volume before a competition. </li></ul><ul><li>Rest allows body to repair itself and restore its energy reserves & Muscle Strength to prepare you for your best performance. </li></ul>EFFECTS OF A 7-DAY TAPER IN RUNNERS Effects of 7-dayTaper on 5 km time in runners a b
  19. 23. Detraining Partial / complete loss of training-induced adaptations in response to either the cessation of training or to a substantial decrement in the training load  Loss of muscle size, strength, and power <ul><li>Decrease in muscular and cardiorespiratory endurance </li></ul><ul><li>Plasma volume, Stroke Volume & VO 2 max decreases </li></ul><ul><li>Muscle glycogen content decreases </li></ul><ul><li>Muscle capillary supply and fiber type may change </li></ul>
  21. 25. VO 2  max is maximum capacity of an individual's body to transport and use oxygen during  exercise CHANGES IN VO 2 MAX WITH BED REST .
  22. 26. THANK YOU!
  23. 27. Micro traumatic Soft-Tissue Injury Period of abusive training Subclinical episodes of failed adaptation Moment of perceived tissue injury Attempted return to play Period of vulnerability to recurrent injury Pain threshold
  24. 28. Sports Injuries <ul><li>Golfer's elbow ( medial epicondylitis) </li></ul><ul><li>  All flexors of the fingers insert at the medial epichondyle, making this the most common elbow injury for rock climbers, whose sport is very grip intensive. </li></ul><ul><li>Tennis/shooter's/Archer's elbow </li></ul><ul><li>( Lateral epicondylitis)   extensor carpi radialis brevis has a small origin , transmits large forces through its tendon during repetitive grasping movements of the forearm. </li></ul><ul><li>Runner's toe (subungual hematoma) repeated trauma of the longest toe against the inside of the toe box of the shoe </li></ul><ul><li>Shin splints </li></ul><ul><li>  runners who participate in activities with sudden stops and starts, sports that apply extreme pressure to the legs </li></ul>