Over-training: a term loosely defined and is subject to much debate.  While there are general signs of over-training, not all symptoms occur in all people and an individual’s tolerance to intense physical training can vary greatly from person to person.  Typically, over training can occur when training volume and/or training intensity is high for prolonged period of time.  It is important to pay attention to training volume and intensity for youth athletes, in order to help avoid injury and to stay healthy.  According to the American College of Sports Medicine (the governing body of sports and exercise science research) Current Comment on Over-training, the signs of are as follows:

“Performance:

• Decreased performance (strength, power, muscle endurance, cardiovascular endurance)
• Decreased training tolerance and increased recovery requirements
• Decreased motor coordination
• Increased technical faults

Physiology:

• Altered resting heart rate (HR), blood pressure and respiration patterns
• Decreased body fat and post-exercise body weight
• Increased VO2, VE , and HR during submaximal work
• Decreased lactate response
• Increased basal metabolic rate
• Chronic fatigue
• Sleep and eating disorders
• Menstrual disruptions
• Headaches, gastrointestinal distress
• Muscle soreness and damage
• Joint aches and pains

Physiological:

• Depression and apathy
• Decreased self-esteem
• Decreased ability to concentrate
• Decreased self-efficacy
• Sensitive to stress

Immunological:

• Increased occurrence of illness
• Decreased rate of healing
• Impaired immune function (neutrophils, lymphocytes, mitogen responses, eosinophils)

Biochemical:

• Hypothalamic dysfunction
• Increased serum cortisol and SHBG
• Decreased serum total and free testosterone, testosterone/cortisol ratio
• Decreased muscle glycogen
• Decreased serum hemoglobin, iron, and ferritin
• Negative N2 balance”

The only treatment for over-training is to decrease exercise volume and intensity.  In my experience as a former triathlete, coach and certified personal trainer, the best treatment is rest with very little exercise until the symptoms subside.  I’d like to emphasize that one’s tolerance to physical training is highly individual, and it is important to monitor one’s health and daily habits (i.e. sleep patterns) in order to recognize any signs of over-training so that rest can occur before injury.

Yours in health,

Jen Lesea-Ames, M.S., CSCS