Overtraining in Swimming

The most relevant facts about overtraining

Overtraining occurs when an athlete is training vigorously but performance is not getting better but deteriorates. In spite of yearlong research, it is still not possible to diagnose overtraining reliably with a simple test. One has to rely on a list of criteria and the analysis of the recent training history of the athlete.

Low cortisol and catecholamine values and reduced or no response of free cortisol to exercise are one of the signs of overtraining. However, it is not reliable and consistent. Latest research suggests that overtraining is best described as a systemic inflammation reaction.

The therapy consists of total rest or low intensity workout in a different sport. Regeneration can take as much as weeks and months. Prevention includes careful planning, performance monitoring of training and competition performance, and communication with coach and physician.

Information to physicians and researchers:
A. Angeli, M. Minetto, A. Dovio, and P. Paccotti (2004). The overtraining syndrome in athletes: A stress-related disorder. J. Endocrinol. Invest. 27:603-612.

Background of Overtraining

60 years ago Hans Seyle noted that stress could not only protect but also damage the body. Since then the mechanisms responsible for the negative stress reaction produced by excessive physical stress have been examined carefully. It was found that the underlying mechanisms are associated with the neural and hormone system, in particular the hypothalamic-pituitary-adrenal axis. Sport can result in a positive health effect if the load for the body does not exceed individual tolerance. The positive effect includes positive mood control, increased immune function, weight control, protection against increased weight, diabetes, cancer and cardiovascular disease, osteoporosis, just to name a few effects. Sport is the base for a healthy life style and prolonged life without disease and ailment.

Diagnosis of Overtraining

In spite of the yearlong research it is still not possible to make out warning signs of overtraining early enough. Even the diagnosis of an acute overtraining is not simple. One has to rely on a list of criteria and symptoms. The trainings diary and development of recent training and competition performance as well as observations made by the coach are important information to discuss the issue with a sports physician. Table 1 shows the major symptoms and signs of overtraining.

Table 1. The major signs and symptoms of overtraining

Alteration to physiological functions and adaptation to performance

Decreased performance
Decreased muscular strength
Muscle soreness and tenderness
Reduced toleration of loading
Prolonged recovery
Chronic fatigue
Headache
Sleep-wake cycle abnormalities
Gastrointestinal disturbances
Alteration of sexual functions (oligo-, amenorrhoea)
Changes in blood pressure and heart rate

Psychological symptoms

Feelings of depression
General apathy
Emotional instability
Fear of competition
Loss of appetite
Excitation and restlessness
Phlegmatic behaviour and inhibition

Immunological dysfunction

Increased susceptibility to and severity of bacterial infections
Reactivation of herpes viral infections
Decreased functional activity of neutrophils
Decreased total lymphocyte counts
Decreased production and secretion of immunoglobulins

Biochemical alterations

Decreased hemoglobin, serum iron and ferritin
Negative nitrogen balance
Increased urea levels
Increased uric acid production
Decreased glutamine concentrations
Mineral depletion (Zn, Co, Al, Mn, Se, Cu, etc.)
Lack of or reduced increase of stress-related hormones after exercise
Low free testosterone
Decreased free testosterone to cortisol ratio of more than 0.3

An important sign to diagnose overtraining is the lack of or reduced increase of stress hormones during and following exercise. Cortisol, adrenaline and noradrenaline belong to the stress hormones. In particular, free cortisol measured in saliva does nit increase in overtrained athletes. The characteristics are, however, neither reliable nor consistent to diagnose overtraining.

Causes of Overtraining

Overtraining is caused by continuous and repeated training units that are to intense and/or too extensive in combination with too little rest. Graph (B) in figure 1 shows the decline in performance over time schematically. Time for recovery is too short.

Correctly designed training and recovery lead to improved performance over time (graph A).

Latest research shows that overtraining is a whole-body inflammation. Typically, hormone-type substances, known as cytokines that are released during inflammation, increase in overtrained athletes. If you are interested in this topic there is a lecture that explains this in more details ("Sports and Immunology").

Exercise at moderate intensity is thought to have an anti-inflammatory effect (Petersen and Pedersen, 2004). Overtraining, however, is possibly the result or the symptom of a generalised inflammation. Tiny damage to muscle and connective tissue known as microtrauma provoke this systemic inflammatory reaction.

Prevention of Overtraining

Prevention includes careful planning, performance monitoring of training and competition performance, and communication with coach and physician.

Therapy of Overtraining

The therapy of overtraining consists of total rest. It can be considered to continue to workout at a very low level, perhaps in a different sport. Recovery can take weeks and months.

More Information on Overtraining

A. Angeli, M. Minetto, A. Dovio, and P. Paccotti (2004). The overtraining syndrome in athletes: A stress-related disorder. J. Endocrinol. Invest. 27:603-612
A. M. W. Petersen and B. K. Pedersen (2004). The anti-inflammatory effect of exercise. J. Appl. Physiol. 98:1154-1162
Overtraining syndrome: a guide to diagnosis, treatment, and prevention