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FEATURE ❘ HEALTH AND FITNESS


exceeds their capacity to recover. Overtraining is the umbrella term used to describe negative responses within the body leading to a plateau or decrease in performance, that often result in some physiological manifestation. From a soft tissue viewpoint, repetitive micro trauma within a musculo-tendinous unit without appropriate rest can lead to more pronounced muscle trauma and damage. At a cellular level, prolonged maladaptive exercise can lead to raised cortisol levels which have been shown to decrease wound healing and immune responses. Amino acid [building blocks of protein] uptake


can also be affected, with both protein synthesis and energy production decreased. Psychological effects of overtraining can include decreased sleep, depression, low mood and loss of appetite. To avoid overtraining you need to ensure you incorporate regular rest days and recovery weeks into your schedule, and keep a close eye on diet – with your calorie intake matching or exceeding your daily energy usage [including resting metabolic rate, training and daily activities] depending on your training goals. These goals can be made in conjunction with and progressed by an Expert YourPhysioPlan.com clinician to ensure you don’t make unnecessary mistakes and therefore experience unnecessary injury.


Scapula: Sit into a half squat position with your elbows in line with your ribs. Keeping your elbows still, pull your shoulder blades back and together. Hold for 5 seconds and repeat 10 times.


THE PITFALLS OF OVERTRAINING There is a fine balance between training to elicit a physiological response, and overstressing metabolic and skeletal systems leading to injury. Overtraining is not confined to physiological responses, it is also an emotional and behavioural condition that occurs when the volume of exercise an athlete undertakes


INFORMATION:


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March 2015 l Cycling World 79


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