Tuesday, August 12, 2008

What is Over Training?

Is my sudden increase in running intensity that contributed to my knee injury/strain? I am clueless in finding the cause of my knee injury/strain. Maybe it was due to the intervals training that i had just implemented in my running program for the Singapore marathon. Or am i over training? This boiled down to the understanding of over training.

Below are some of the abstracts of a seminar which i had attended long time ago:

Are You Over-Training?
By Dr Low Wye Mun

Do you love your sport? Are you working just as hard as you can to improve your performance? Hours of dedicated effort according to a carefully constructed training programme ... and yet, feeling as If things are just not quite right? Feeling a little lethargic, more tired than usual, and just needing much more effort to get going?

Well, you could have reached the point when your body is telling you that the effort you are putting in has out-stripped your resources. In a word, you may be over-training. In order to ensure that you stay in the bes1 physical and mental shape for your sports, read on and find out the what, why and how of this discouraging condition.

What is OVER-TRAINING ?

• As an athlete, you train in a way that shifts your body's daily physical state beyond its normal everyday level of functioning. Carefully regulated and controlled, such intensive demands made of your heart, lungs, muscles and joints become the training stimulus that allow you to reach towards improved performance.

• Occasionally, the amount of training you do (as measured by frequency, intensity and duration) may go beyond the body's ability to adapt to the stresses imposed. You may thus "over-reach." This may form part of your training and competition cycle, and provided that you have proper recovery from these episodes of over-reaching, your performance development will continue without much problems.

• For example, you may be taking part in the regular local cycling races as well as in regional races. If these races are outside of your normal pattern (e.g. your first ever 4-day tour race event), you physiologically reach further than ever before. If there is no let-up in training Of competition preparation after that event, your body does not have the chance to adapt and recover, and you risk entering into the zone of relative physical and mental overload called "over-training". This is one situation when more is better does not hold.

How do I know if have over-trained?

• The over-trained body responds with disturbances of several functions of the body including those of the nervous system, hormones and the immune system. While no two people will respond in exactly the same way, there is a general appearance of signs that things are not well. These can cause the active sports person to become quite depressed that their hard work is not resulting in improving performance.

• The trick to managing what can be a confusing and defeating period in your sports career is to recognize the signs that say you have over-trained. You may not have all of these signs, but if your exercise and sports performance is dropping. and you have some of the other symptoms listed, you may indeed have over-trained.

Signs and Symptoms of Over Training

Poor or decreased performance
  • Loss of muscular strength
  • Decline in endurance
  • Drop in exercise capacity
  • Decreased co-ordination
Troubling physical & Mental sensations
  • Increased muscle fatigue
  • Muscle soreness at lower levels of exercise, and persisting after exercise
  • Raised heart rate (pulse) at rest and during exercise
  • Loss of interest and drive to exercise
  • Feelings of staleness & lethargy
General health disturbances
  • Loss of appetite & body weight loss
  • Sleep disturbances
  • Increased minor illnesses (e.g. sore throat, coughs, colds, allergic reactions)
Will be visiting the Doctor tomorrow! Hope that it is just a minor strains.

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