What is overtraining
.What actually is overtraining?
|Sometimes we have the experience that intensive training does not lead to the hoped-for increase in performance and in some cases even massive performance losses can be determined. What happened?|
One explanation is the theory of "overtraining" or the "overtraining syndrome".
Overtraining describes an overload reaction that is usually triggered by continuously too high training intensities, too high training volumes and / or insufficient regeneration times between training units.
Principle of optimal design of exercise and recovery |Overcompensation
optimal exercise and recovery Loss of performance due to incorrect exercise
The performance level of the affected athlete drops. Accompanying symptoms such as increased resting and exercise heart rate, sleep disorders or headaches occur.
A sports medic explains:
"... The overtraining syndrome is still a sport medical challenge.
It is a diagnosis of exclusion in the event of a drop in performance that lasts for at least two weeks despite regeneration without a demonstrable organically pathological cause. Warning symptoms are a deterioration in performance or technique with delayed recovery in training and the occurrence of mental disorders such as the feeling of heavy work muscles and sleep disorders.
The submaximal ergometric performance is unchanged, the maximum short-term endurance performance in most sports is reduced. The determination of blood parameters under resting conditions does not allow the diagnosis of overtraining syndrome. ....
The overtraining syndrome (ÜTS; "overtraining syndrome", "staleness") is characterized by a drop in sport-specific performance despite continued or even intensified training with sometimes pronounced mental disorders, even after an extended regeneration phase of (arbitrarily defined) 2 to 3 weeks is still detectable. If the duration is shorter, it is more likely to be referred to as an overreaching state. "Overtraining" actually only refers to the overloading training process per se ...
Most common cause of an overload condition are repeated high training intensities over a longer period of time, especially in the anaerobic-lactic or high-intensity endurance range, high training volumes that have increased within a short period of time or too frequent competitions. It is not uncommon for the intensity (possibly also duration) of the regeneratively planned training between the individual stress stimuli to be too high: Constant monotonous stress is more problematic than high stimulus peaks with consequent recovery.
Often, additional stress factors that are not taken into account in training and competition planning are of major importance. These include exam situations, relationship problems, constant bottlenecks in daily time management, resumption of accustomed training too quickly after infections, insufficient regeneration in the week after training camps with high levels of stress, one-sided diet with insufficient nutrient density or insufficient altitude adaptation (often too intensive training in the first week ).
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