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