What are the negative effects of over-training?
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Negative Effects of Over-Training
Introduction to Over-Training
Over-training occurs when athletes engage in excessive training without adequate recovery, leading to prolonged fatigue and reduced performance. This imbalance between training and recovery can result in a range of negative physiological, psychological, and biochemical effects 123.
Physiological Consequences of Over-Training
Muscle Damage and Fatigue
One of the primary physiological effects of over-training is muscle damage, which leads to persistent fatigue. This fatigue can manifest as both peripheral (short-term) and central (long-term) fatigue, with the latter being more severe and harder to recover from 13. Over-training can also cause muscle soreness and stiffness, further impairing athletic performance .
Immune System Suppression
Over-training can suppress the immune system, making athletes more susceptible to infections, particularly upper respiratory tract infections. This suppression is evidenced by decreased neutrophil function, lower serum and salivary immunoglobulin concentrations, and reduced natural killer cell activity . These immune changes are typically observed during prolonged periods of intense exercise rather than being direct effects of over-training syndrome itself .
Hormonal Imbalances
Over-training can disrupt the neuroendocrine system, leading to hormonal imbalances. This includes reduced catecholamine excretion and alterations in hormone levels, which can negatively impact performance and recovery 45. These hormonal changes are often accompanied by a depressed psychological profile and poor performance in sport-specific tests .
Psychological Effects of Over-Training
Mood Disturbances
Athletes experiencing over-training often report mood disturbances such as depression, irritability, and emotional instability. These psychological symptoms can be early warning signs of over-training and are sometimes more readily detectable than physiological markers 29. The stress response associated with over-training can also lead to restlessness and reduced performance motivation .
Cognitive Impairments
Over-training can impair cognitive processes, affecting central elements of movement control. This can result in decreased concentration, slower reaction times, and overall reduced cognitive function, further hindering athletic performance .
Long-Term Consequences
Overtraining Syndrome (OTS)
When over-training persists over weeks or months, it can lead to overtraining syndrome (OTS), characterized by chronic fatigue, performance decline, and mood disturbances. Recovery from OTS can take several months, making the prognosis unfavorable 37. The syndrome is often divided into sympathetic and parasympathetic types, with the latter being more common in endurance sports 37.
Staleness and Maladaptation
Staleness, a form of OTS, is marked by a dysfunction of the neuroendocrine system and can occur when physical and emotional stress exceeds an athlete's coping capacity. This maladaptation can lead to long-term competitive incompetence and a significant reduction in overall performance 26.
Conclusion
Over-training has a multitude of negative effects on athletes, ranging from muscle damage and immune suppression to mood disturbances and cognitive impairments. The long-term consequences, such as overtraining syndrome and staleness, highlight the importance of balancing training with adequate recovery. Monitoring mood, fatigue, and performance, along with ensuring optimal nutrition, are crucial steps in preventing over-training and maintaining athletic performance 12345679+1 MORE.
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Most relevant research papers on this topic
Overtraining: consequences and prevention.
Overtraining can be prevented by balancing training and rest, monitoring mood, fatigue, symptoms, and performance, reducing distress, and ensuring optimal nutrition.
Overtraining and Recovery
The total quality recovery (TQR) method can help monitor recovery processes and identify overtraining risks, promoting adaptation and improved performance in athletes.
Overtraining in endurance athletes: a brief review.
Overtraining in endurance athletes can lead to fatigue, reduced performance capacity, mood disturbances, muscle soreness, and long-term competitive incompetence.
Overtraining in Athletes
Overtraining in athletes is caused by too much high intensity training and/or inadequate regeneration time, with various symptoms and indicators requiring routine screening in training programs.
Overtraining effects on immunity and performance in athletes
Overtraining syndrome in athletes can lead to poor performance, immune suppression, and increased illness, but its cause remains unclear.
The Potential Role of Nutrition in Overtraining Syndrome: A Narrative Review
A proper diet and nutrition can influence overtraining syndrome, potentially preventing and treating it.
Overtraining in Elite Athletes
Overtraining in elite athletes can cause fatigue and stress, with no specific tests available to prevent or diagnose it.
Prevention, diagnosis and treatment of the overtraining syndrome: Joint consensus statement of the European College of Sport Science (ECSS) and the American College of Sports Medicine (ACSM)
Overtraining syndrome (OTS) is a complex and difficult diagnosis, with no universally accepted markers for detecting it.
Does Overtraining Exist?
Overtraining syndrome exists, but more research is needed to confirm its existence and distinguish it from overreaching.
Overtraining from a sports psychiatry perspective
Overtraining in athletes can lead to more frequent injuries and depression, and can be identified and treated using the Synergetic Navigation System (SNS).
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