Overtraining Syndrome in Fitness and Sports

Overtraining syndrome is a condition that affects athletes, who follow a program which neglects adequate rest and recovery. Overtraining gradually builds with time, and causes the athlete’s performance, health, and mindset to decline. When overtraining occurs, the athlete’s performance decreases, and they develop chronic fatigue, changes in blood lactate variables, a decrease in motivation, neuroendocrine changes, develop an illness, or become injured. Overtraining should not be confused with overreaching. Overreaching is when an athlete completes very demanding training and is fatigued and worn out for a few days afterwards. With proper rest and recovery, the athlete can quickly recover from overreaching. When the rest and recovery is not adequate, the door is opened for the overtraining syndrome to set in. Overtraining is chronic in nature, and develops during the course of a lengthy training program (Bompa & Buzzichelli, 2015).

Athletes train to increase performance. Intense training is required to stimulate the physiological adaptions, which are desired. This intense training requires rest and recovery in order to facilitate the increases in performance. Training programs that follow a proper periodization model, take this into account. When training programs fail to include proper rest and recovery in the training schedule, athletes begin to develop telltale signs of overtraining. These signs and symptoms include fatigued, sore, and tight muscles, a decrease in performance, loss of appetite, increased resting heart rate, irritability, a lack of motivation, and trouble sleeping. There are numerous theories concerning the many different factors that contribute to, and cause overtraining. Some of the theories include low glycogen levels, low glutamine levels, central nervous system fatigue, oxidative stress, autonomic nervous system fatigue, and excessive inflammatory response. All of these theories contribute to understanding the overtraining syndrome. However, existing research has not been able to definitively answer all of the questions (Kreher & Schwartz, 2012).



There is no single way to identify and diagnose overtraining syndrome. There are established ways to look for it. Training logs, recorded heart rates, handgrip dynamometers, and heart rate variability monitors are methods used collectively, to determine if overtraining syndrome is present in an athlete. Other factors that contribute to identifying overtraining include a sudden increase in training volume, intensity, a busy competition schedule, a lack of periodization, or programmed recovery in training schedule, a monotonous training program, and high self-reported stress levels. Outside stressors have to be looked at as possible contributors to overtraining. Questionnaires asking about stressors from home, work, school, relationships and other outside factors can help with identifying overtraining (MacKinnon, 2000).

Athletes can recover from overtraining syndrome by resting, eating properly, staying hydrated, implementing recovery techniques, and by altering the training program until symptoms are gone. It takes different recovery times based upon the individual, and severity of the overtraining. Certain individuals can be more prone to overtraining than others. Athletes should be screened with a risk profile to find out if they have suffered from overtraining before, have a history of medical issues, or are predisposed to any of the symptoms. Overtraining syndrome can be prevented by ensuring that several factors are in place. Some of these factors include early identification and monitoring of susceptible athletes, minimizing known effects, preventing sudden increases in training loads, watching for inadequate dietary intake, managing the competition schedule, individualizing training, periodizing training, and programming recovery training and rest days into the training cycle. By implementing these factors, the risk of overtraining can be greatly reduced (Cardoos, 2015).

References:

Bompa, T.O., & Buzzichelli, C.A. (2015). Periodization training for sports (3rd ed.). Champaign, IL: Human Kinetics.

Cardoos, N. (2015). Overtraining syndrome. Current Sports Medicine Reports. Retrieved from http://journals.lww.com/acsm-csmr/Fulltext/2015/05000/Overtraining_Syndrome.7.aspx

Kreher, J., & Schwartz, J. (2012). Overtraining syndrome. Journal of Sports Health. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/

MacKinnon, L. (2000). Overtraining effects on immunity and performance in athletes. Immunology and Cell Biology. Retrieved from http://www.nature.com/icb/journal/v78/n5/full/icb200070a.html?foxtrotcallback=true

Eric Dempsey

MS, ISSA Master Trainer

Dempseys Resolution Fitness

Health & Fitness Radio Tuesday: Meal Planning, Vegetable Oil and More

Health and Fitness Radio Tuesday!

This episode's topics:

Meal planning, home gyms, vegetable oil, and listening to your body.

Also talked about advances in cardiac preventative care.

Eric Dempsey

MS, ISSA Master Trainer

Dempseys Resolution Fitness

Athletes with diabetes

Athletes with diabetes should consult with their physician prior to beginning any exercise and nutrition program. Blood glucose levels should documented by the physician to establish a normal range for the individual. Certain exercises of a strenuous nature may be contraindicated for athletes with diabetes. Blood glucose levels should be tracked and documented by the athlete thirty minutes before exercise, and then again one hour after exercise. This self-monitored tracking of blood glucose levels helps to assist the athlete in managing nutrition and insulin requirements. Exercise is an important component in managing diabetes. A well planned exercise program can help to maintain desired body composition levels, decrease insulin requirements, increase insulin sensitivity, lower the risk of diabetic nephropathy, and reduce the risk of hypertensive and cardiovascular diseases (Anderson & Parr, 2013). 

 

Diabetic athletes are more challenging to manage than non-athletes. The demands of sport and performance enhancement training can have more pronounced effects on blood glucose levels. Frequent monitoring of an athlete’s blood glucose levels before, during, and after exercise is recommended. Athletes should have routine medical examinations and physicians clearance to exercise. A physician should supervise the diabetic athlete’s exercise and nutrition program. Diabetic identification bracelets or necklaces should be worn by diabetic athletes during all exercise and sporting activities. Athletes with diabetes should remain hydrated during the conduct of physical events. Carbohydrate intake and insulin dosage should be managed, to allow peak performance during exercise and sporting activities. Athletes should always have readily available sources of fast acting carbohydrates during all physical events. Avoiding exercise in the evenings, and at peak insulin action times is recommended, to avoid hypoglycemia (Hornsby & Chetlin, 2005).

Athletes normally have to perform a variety of aerobic and anaerobic exercises to meet the demands of their sport. Diabetic athletes have to be aware of the threats from hyperglycemia, hypoglycemia, and ketoacidosis. Aerobic exercise is primarily recommended for those with diabetes. Walking, swimming, bicycling, and rowing are the recommended aerobic training methods. Diabetic athletes who have lost their protective neural sensation should avoid walking on a treadmill, step exercises, jogging, and walking for long period of time. Thirty minutes of aerobic exercise is recommended for adults on most days. Teens, and youth athletes with diabetes, should strive for thirty to sixty minutes of aerobic exercise on most days. Resistance based, strength training is allowed for athletes who do not show signs of retinopathy and nephropathy (Colburg, 2008).

Aerobic exercise is primarily recommended for athletes with diabetes. Aerobic exercise, done at moderate intensity, for longer duration, lowers blood glucose levels. It is easier to plan for the required insulin dosage, during and after exercise, as needed. Carbohydrate intake prior to aerobic exercise is frequently required. Anaerobic exercise is required for most athletes for performance enhancement. Explosive, short duration, high intensity, bouts of power and strength during exercises such as sprints, powerlifting, Olympic weight lifting, and related weight bearing activities, do not drop blood glucose levels in the same manner as aerobic exercise. Due to the increase in adrenaline and noradrenalin, which is more common with anaerobic exercise, hyperglycemia may occur during and immediately after the training. Hypoglycemia may follow hours after an intense exercise session. Carbohydrate intake may not be required prior to anaerobic training. Both aerobic and anaerobic training have numerous benefits for the diabetic athlete. Proper management of blood glucose and insulin levels will allow the diabetic athlete to perform both types of training (Stinogel, 2010).

Olympic and professional athletes compete at much higher intensity levels than high school and college athletes. The physical requirements of the sports and training are very demanding with professional and Olympic athletes. These professional and Olympic athletes, who have diabetes, face challenges that are similar to, but greater than the challenges faced by high school and college athletes. The advances in medical treatment options, for athletes with diabetes, have come a long way. Many professional and Olympic athletes, with diabetes, have been able to manage their condition and successfully compete at the highest levels. Proper management techniques for diabetes have been successfully implemented into these athlete’s training and nutrition programs. Diabetes is no longer a show stopper for high level athletes, as it was in the past. While the demands and challenges are greater for professional and Olympic athletes, more efficient treatment methods and management techniques have emerged. These high level athletes usually have a much more robust support network than younger athletes (Evans, 2015).

Team physicians, nutritionists, athletic trainers, coaches, and other support staff ensure that elite level athletes receive the proper care that they require. Larger team operating budgets, and high levels of individual income, help provide the funding for advanced diabetic management. Professional and Olympic athletes have also demonstrated the self-discipline and commitment, which allows them to overcome obstacles presented by diabetes. These athletes have trained for many years and are more in tune with their body’s needs. Nutrition and hydration methods, in concert with any required medications, have been honed into a coordinated program, which supports the training and competition demands. Elite level athletes, with diabetes, also usually have a very positive and strong mental outlook. This allows them to view their condition as something very manageable, as opposed to a roadblock that prevents success (Evans, 2015).

References:

Evans, Z. (2015). Great athletes with type 1 diabetes. Diabetes Daily. Retrieved from https://www.diabetesdaily.com/blog/2015/10/great-athletes-with-type-1-diabetes/

Anderson, M.K., & Parr, G.P. (2013). Foundations of athletic training: prevention, assessment, and management (5th ed.). Philadelphia, PA: Wolters Kluwer/Lippincott Williams & Wilkins.

Colburg, S. (2008). Working with diabetic athletes part 1. Diabetes in Control. Retrieved from http://www.diabetesincontrol.com/working-with-diabetic-athletes-part-1/

Hornsby, W., & Chetlin, R. (2005). Management of competitive athletes with diabetes. Diabetes Spectrum. Retrieved from http://spectrum.diabetesjournals.org/content/18/2/102

Stinogel, B. (2010). Nutrition for athletes exercising and competing with type 1 diabetes. University of Minnesota Duluth. Retrieved from https://cehsp.d.umn.edu/sites/cehsp.d.umn.edu/files/nutritionforathletesexercisingandcompetingwithtype1diabetes

Eric Dempsey

MS, ISSA Master Trainer

Dempseys Resolution Fitness

The Nervous System and its Role in the Cardiac Cycle

The heart is a magnificent creation that has the ability to mostly govern itself, under normal circumstances. The cardiac conduction system and SA Node are usually the primary, autonomous controllers, of the cardiac cycle. But sometimes the heart needs some input from outside sources. The nervous system plays very important roles in assisting with the management the cardiac cycle. The two primary components of the nervous system involved in the cardiac cycle are the parasympathetic and sympathetic portions of the nervous system (Shier, Butler, & Lewis, 2016).

The parasympathetic nerve fibers transmit signals, with the help of the medulla oblongata and vagus nerves. When these signals reach their destination, acetylcholine is released which ultimately, decreases the heart rate. The parasympathetic actions primarily are involved with decreasing the heart rate but can play a dual role and initiate both heart rate increase and decrease, depending on the situation. The vagus nerves play a role within the parasympathetic system to assist with increasing heart rate. The parasympathetic system initiates actions that are much faster than sympathetic system actions because they operate in a wider range of heart rate variability frequencies. The parasympathetic system can operate in low frequency and high frequency modes, where the sympathetic system is restricted to the low frequency variability band (Stauss, 2003).

Generally opposite of the actions of the parasympathetic system, the sympathetic system’s primary function assists with increasing the heart rate. It does this by increasing the rate of slow diastolic depolarization and by initiating the release of norepinephrine. These actions result in an increased rate and force of heart contractions. Research has shown that the sympathetic system primarily operates in the low frequency and very low frequency variability bands. Further research implicates the sympathetic system as a role player in instances of heart failure and sudden cardiac death. The sympathetic system enhances the autonomous actions of the heart while the parasympathetic system slows things down, or inhibits automatic actions of the heart (Sztajzel, 2004).

The parasympathetic system and sympathetic system need a check and balance system to maintain the proper balance between activities that increase and decrease heart rate. This is done through baroreceptor reflexes and the cardiac control center located within the medulla oblongata in the brain. Blood pressure is controlled this way from baroreceptors that are sensitive to the stretching of major blood vessels such as the aorta and carotid arteries. Signals are sent to either the parasympathetic system or sympathetic system to cause the desired response in heart rate which affects blood pressure. Research has indicated that these systems are slightly different between men and women. Women appear to have a slightly altered sympathetic system with minor differences that try to fight off hypertension. The nervous system plays a critical role in assisting the cardiac conduction system with the cardiac cycle. Any number of variables can alter or interfere with this complex system, resulting in a variety of medical issues, such as congestive heart failure or sudden cardiac death. The complexity of the nervous system and cardiac conduction system and their interactions, are truly amazing, as they join forces to keep the cardiac cycle operating at optimal levels (Hinojosa-Laborde, Chapa, Lange, & Haywood, 1999).

References:

Shier, D., Butler, J., & Lewis, R. (2016). Hole’s human anatomy and physiology (14th ed.). New York, NY: McGraw-Hill.

Stauss, H. (2003). Heart Rate Variability. American Journal of Physiology. Retrieved from http://ajpregu.physiology.org/content/285/5/R927.short

Sztajzel, J. (2004). Heart Rate Variability: Noninvasive Electrocardiographic Method to Measure the Autonomic Nervous System. Swiss Medical Weekly. Retrieved from http://www.firstbeattechnologies.com/userData/firstbeat/download/Heart-rate-variability_a-noninvasive-electrocardiographic-_2004.pdf

Hinojosa-Laborde, C., Chapa, I., Lange, D., & Haywood, D. (1999). Gender Differences in Sympathetic Nervous System Regulation. Clinical and Experimental Pharmacology and Physiology. Retrieved from http://onlinelibrary.wiley.com/doi/10.1046/j.1440-1681.1999.02995.x/full

Photo Credit: https://www.pinterest.com/pin/318840848591062869/

Eric Dempsey

MS, ISSA Master Trainer

Dempseys Resolution Fitness

The Difference Between an Endocrine Gland and an Exocrine Gland

There are numerous differences between an endocrine gland and an exocrine gland. To summarize the main differences between the two types of glands in a general sense, the terms internal and external come to mind. Endocrine glands secrete hormones into the body’s internal environment to cause a specific action to occur. Exocrine glands release secretions that follow pathways that lead to external areas (Shier, Butler, & Lewis, 2016).

Endocrine glands secrete hormones into the bloodstream to travel to distant, internal areas and cause specific actions that affect the body’s metabolism and many other processes. Some examples of major endocrine glands include the thyroid, hypothalamus, pituitary, adrenal, testes and ovary. Each endocrine gland secretes specific hormones to effect certain actions within the body. The hormones travel through the bloodstream until they reach their designated target cells to initiate the desired action or effect. An example of a specific action would be the thyroid gland secreting T3 and T4 hormones into the blood stream. These hormones travel through the bloodstream to their target cells. The desired action that results can include enhancing the speed of protein synthesis, lipid breakdown or cellular energy release from carbohydrates (Briers, 2012).

Exocrine glands produce secretions that travel through tubes or ducts to external regions of the body to cause specific effects. Examples of some of the major exocrine glands include sweat, mammary, salivary, tear and mucous. An example of a exocrine gland in action would be the salivary glands which produce saliva in the mouth, to aid in digestion, help prevent bacteria buildup and tooth decay and to enhance the ability to swallow. Another example would be sweat glands secreting sweat droplets on the skin’s surface, to aid in temperature regulation (Crampton, 2016).

While most of the endocrine and exocrine glands have very different, unique roles and functions, there are some glands that pull double duty as a combination of both types of glands. The pancreas produces enzymes which aid in digestion as an exocrine function, while also secreting insulin into the bloodstream, to aid in controlling blood glucose levels, which is an endocrine function. The liver also has a multifaceted capability, in that it produces bile in an exocrine manner, but also secretes plasma proteins into the bloodstream as an endocrine function. These diverse glands have important and amazing roles, in assisting with keeping the human body functioning properly (Davis, 2016).

References:

Shier, D., Butler, J., & Lewis, R. (2016). Hole’s human anatomy and physiology (14th ed.). New York, NY: McGraw-Hill.

Briers, D. (2012). The Difference Between Endocrine and Exocrine Glands. DBriers. Retrieved from http://www.dbriers.com/tutorials/2012/08/the-difference-between-endocrine-and-exocrine-glands/

Davis, K. (2016). Exocrine Pancreatic Insufficiency: What You Need to Know. MNT. Retrieved from http://www.medicalnewstoday.com/articles/310292.php.

Crampton, L. (2016). Interesting Facts about Saliva and Salivary Glands. Owlcation. Retrieved from https://owlcation.com/stem/Interesting-Facts-About-Saliva-and-Salivary-Glands

Photo Credit: http://www.slideshare.net/LadyRixi/endocrine-glands-22547640

Eric Dempsey

MS, ISSA Master Trainer

Dempseys Resolution Fitness

Concussions in Sports

In recent years, the number of concussion related injuries and visits to emergency treatment facilities, for head impact related events, have dramatically risen. Contact sports have always been known for their inherently higher risks to players. Concussion injuries are not a new occurrence, but the rapid rise in the amount of reported concussion injuries are fairly new. There are many theories and ideas concerning the rise of concussion injuries, in modern contact sports. Regardless as to why they are occurring in higher numbers, concussion related injuries are a serious medical issue in modern contact sports. Many agencies and organizations have taken actions and steps to mitigate this serious medical issue (Appenzeller, 2011).

Due to the increased media exposure, medical advancements, higher numbers of concussion injuries, related post-concussion medical complications and deaths, action had to be taken. Many organizations like the NFL, have initiated numerous actions to deal with the concussion issue. Research, equipment modifications, neurological testing, adjustment of game rules, education and other steps have been taken to mitigate the risk of concussions and mild traumatic brain injuries in contact sports. There are also treatment and return to play protocols that have been implemented, along with various rule changes, at the high school, college and professional level. The government has even gotten involved by approving legislation to implement guidelines and to provide funding to procure safety equipment to protect youth athletes (Appenzeller, 2011).

I do believe these organizations have a moral obligation to reduce risks and mitigate further concussion related injuries. Many players over the years, in a variety of sports, have had their lives ruined and in some cases, ended, because of these traumatic brain injuries. Many argue that it comes with the territory and contact sports will always have injuries. While this may be true to a point, there are many areas that can be adjusted to reduce an athlete’s chances of suffering a potentially lethal blow, on the field. It has been well known for over a decade, in the sports and medical industries, that concussion related injuries and many resulting after effects, are a serious and potentially life threatening problem. Did all of these organizations wait too long, to take action, concerning concussion injuries? Many think so and feel that many of the injuries, over the past decade, could have been avoided, if action was taken sooner (Ezell, 2013).

Today, there are many programs and actions being taken by a variety of sports organizations to deal with this issue. They should have been doing this long before they were essentially forced to act. This issue isn’t new and many of the older players suffered needlessly. If these organizations hadn’t taken measures to deal with this issue, there could have been major legal actions, higher costs, the potential shut down of many sports programs and a serious loss of revenue. And that doesn’t include an unknown number of additional casualties on the playing field. Taking care of people is a fundamental concept in any ethical or moral setting. As a civilized society, we must strive to keep sports as a safe and positive activity, instead of returning to the gladiator days of ancient Rome (McGrath, 2011).

References:

Appenzeller, H. (2011). Ethical behavior in sport. Durham, N.C.: Carolina Academic Press.

McGrath, B. (2011). Does Football Have a Future? The New Yorker. Retrieved from http://www.newyorker.com/magazine/2011/01/31/does-football-have-a-future

Ezell, L. (2013). Timeline: The NFL’s Concussion Crisis. Frontline. Retrieved from http://www.pbs.org/wgbh/pages/frontline/sports/league-of-denial/timeline-the-nfls-concussion-crisis/

Eric Dempsey

MS, Certified Training for Warriors Level 2 Coach

Dempseys Resolution Fitness