Overtraining syndrome is not well understood. Instead, weeks, months, and sometimes even years are required to overcome the symptoms of overtraining syndrome.
Symptoms include the following: weight loss, loss of motivation, inability to concentrate or focus, feelings of depression, lack of enjoyment in activities normally considered enjoyable, sleep disturbances, change in appetite. Skip to content Chapter 2 — Fitness Principles.
Previous: Specificity. Next: Reversibility. Positive overtraining can be regarded as a natural process when the end result is adaptation and improved performance: the supercompensation principle--which includes the breakdown process training followed by the recovery process rest --is well known in sports. However, negative overtraining, causing maladaptation and other negative consequences such as staleness, can occur. Physiological, psychological, biochemical and immunological symptoms must be considered, both independently and together, to fully understand the 'staleness' syndrome.
However, psychological testing may reveal early-warning signs more readily than the various physiological or immunological markers. The time frame of training and recovery is also important since the consequences of negative overtraining comprise an overtraining-response continuum from short to long term effects. An athlete failing to recover within 72 hours has presumably negatively overtrained and is in an overreached state.
Likewise, force stress accounts for the amount of force required during an activity. In weightlifting, significant force production is required to lift heavy loads. The type of muscles being developed, fast-twitch muscle fibers, must be recruited to support the activity.
In walking and jogging, the forces being absorbed come from the body weight combined with forward momentum. Slow twitch fibers, which are unable to generate as much force as the fast twitch fibers, are the type of muscle fibers primarily recruited in this activity. Because the force requirements differ, the training strategies must also vary to develop the right kind of musculature. Environmental stress, such as exercising in the heat, places a tremendous amount of stress on the thermoregulatory systems.
As an adaptation to the heat, the amount of sweating increases as does plasma volume, making it much easier to keep the body at a normal temperature during exercise.
The only way to adapt is through heat exposure, which can take days to weeks to properly adapt. In summary, to improve performance, being specific in your training, or training the way you want to adapt, is paramount. Intensity, the degree of difficulty at which the exercise is carried out, is the most important variable of FITT. More than any of the other components, intensity drives adaptation. Because of its importance, it is imperative for those beginning a fitness program to quantify intensity, as opposed to estimating it as hard, easy, or somewhere in between.
Not only will this numeric value provide a better understanding of the effort level during the exercise session, but it will also help in designing sessions that accommodate individual goals. How then can intensity be measured? Using a percentage of maximum lifting capacity would be the measure used for resistance training. For hundreds of years, athletes have been challenged to balance their exercise efforts with performance improvements and adequate rest.
The principle of rest and recovery or principle of recuperation suggests that rest and recovery from the stress of exercise must take place in proportionate amounts to avoid too much stress. One systematic approach to rest and recovery has led exercise scientists and athletes alike to divide the progressive fitness training phases into blocks, or periods.
As a result, optimal rest and recovery can be achieved without overstressing the athlete. This training principle, called periodization , is especially important to serious athletes but can be applied to most exercise plans as well.
The principle of periodization suggests that training plans incorporate phases of stress followed by phases of rest. Training phases can be organized on a daily, weekly, monthly, and even multi-annual cycles, called micro-, meso-, and macrocycles, respectively. An example of this might be:.
As this table shows, the volume and intensity changes from week 1 to week 3. But, in week 4, the volume and intensity drops significantly to accommodate a designated rest week. This pattern could be followed for several months. Without periodization, the stress from exercise would continue indefinitely eventually leading to fatigue, possible injury, and even a condition known as overtraining syndrome. Overtraining syndrome is not well understood. Instead, weeks, months, and sometimes even years are required to overcome the symptoms of overtraining syndrome.
Symptoms include the following:. Chronic adaptations are not permanent. As activity declines, called detraining , adaptations will recede. In cardiorespiratory endurance, key areas, such as VO 2max , stroke volume, and cardiac output all declined with detraining while submaximal heat rate increased. In one study, trained subjects were given bed rest for 20 days. The most well-trained subjects in the study had to train for nearly 40 days following bed rest to get back into pre-rest condition.
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