| Hard workouts equals a lean body; this equation is one | | | | sleep, and inadequate nutrition can add to the stress of |
| most athletes depend on. But does one always equal | | | | intense training that the athlete goes through each day. |
| the other? | | | | If you are training hard and cannot seem to get rid of |
| Unfortunately the answer is no. In fact, chronic | | | | that little extra fat around your tummy, the chances |
| over-training can signal the storage of fat. It not only | | | | that your cortisol levels are elevated are extremely |
| can be telling your body to store fat, but it can also be | | | | high. |
| storing the fat at your waist-line. | | | | Signs of over-training for sports athletes. |
| Physical training is a form of stress that is applied onto | | | | Here are some signs of over-training: |
| the body. During stress, your body releases a hormone | | | | - insomnia |
| called cortisol (a glucocorticoid from the adrenal gland). | | | | - decrease in appetite |
| Cortisol's primary function is to release glucose (insulin) | | | | - decrease in performance |
| into the blood at times of acute stress. So, the more | | | | - loss of coordination |
| stress you place on your body, the more cortisol is | | | | - prolonged recovery |
| released. | | | | - amenorrhea |
| Chronic stress (overtraining) results in an excess of | | | | - increase in muscle soreness |
| cortisol, which will cause higher baseline cortisol levels. | | | | - loss of body weight |
| This excess keeps the body with high insulin levels, | | | | - elevated heart rate |
| which blocks fat metabolism, and sends fat into | | | | - chronic fatigue |
| storage at the waist. Excess cortisol also breaks | | | | - decreased motivation |
| down muscle tissue, and suppresses immune | | | | - decreases immune system (increase in infections, |
| defenses, which is the opposite effect the athlete is | | | | colds, etc...) |
| looking for (getting fat, weak and sick is not really ideal). | | | | Look for these signs with your athletes as over-training |
| Cortisol levels rise with exercise but should decrease | | | | severely affects performance. When you suspect that |
| to a normal range with adequate recovery. Often, the | | | | your athlete or athletes might be suffering from |
| problem is that today's high school and college athletes | | | | over-training, back off of their training immediately and |
| aren't getting the proper recovery time. It could mean | | | | work on their recovery. If you continue to train during |
| they have a program that isn't allowing them the | | | | this state, injury and low performance level will strike |
| proper amount of recovery and restoration periods. | | | | your athletes. |
| But assuming the coach is doing his/her job, there are | | | | Remember that it is better to under-train than to |
| other factors that can influence athlete stress levels. | | | | over-train, and take that mentality into your program |
| Stress from school work, a job, relationships, lack of | | | | design planning. |
