Extreme exercising can lead an athlete down a slippery slope to overtraining syndrome (OTS). Athletes and even fitness enthusiasts can train in such a way as to overtrain. Three terms that should be understood are overload, over-reach and overtraining syndrome.
Overload: is done as a systematic increase in training intensity.
Over-reach: is unplanned excessive overload without adequate rest.
Overtraining Syndrome: is essentially untreated over-reaching.
OTS can reveal itself in psychologic, physiological and performance issues. Often the psychological manifestations are the leading and overlooked signs and symptoms. The psychological signs and symptoms are then followed by the physiological and performance characteristics of OTS. The following is a list of signs and symptoms for each of the three types of characteristics.
Psychological:
- changes in personality
- decrease in motivation
- inability to concentrate on the task at hand
- apathy
- depression
Physiological
- changes in cardiovascular characteristics (heart rate & blood pressure)
- increase basal metabolic rate
- increase in body temperature
- excessive thrist
- changes in hormones decrease in testorone and increase in cortisol
- decrease in immune system
Performance
- decrease in ability to perform at best of ability
- regression in ability
- decrease tolerance to training
- increase in recovery requirement from training
- decrease in motor coordination
The above lists are not exhaustive but are the most common signs and symptoms. The greatest asset to preventing OTS is rest. It is vital to recognize the the early signs of OTS so that corrections can be made. If OTS is ignored for too long the help of medical professionals including a sports medicine physician and licensed therapist.
References:
A Review of Overtraining Syndrome- Recognizing the Signs and Symptoms; Mary Black Johnson, PhD, ATC, Steven M. Thiese, MS; Journal of Athletic Training; Vol 27:4; 1992
American College of Sports Medicine; http://www.acsm.org/; Current Comments: Report on Overtraining with Rsistance Exercise
The following two references were pulled from the web however boast impressive references:
The Overtraining Syndrome in Athletes: The Challenge of Prevention; 2001; John Loeschhorn
Overtraining: Undermining Success?; Paige Kinucan, Kravitz PH.D
Sunday, December 5, 2010
Monday, November 1, 2010
The Myths and Truth about Small Meals and other Diet Tips
I have struggled with fluctuating weight my entire life. For years I have looked on-line to see what information was available to me to conquer the battle of the bulge once and for all. I even minored in nutrition in college when my discipline was at an all time high in my health and fitness endeavors. One thing I have gotten quite good at is research. So now that I have spent years combing through research studies I have put my attention to researching clinical research that either debunks or gives merit to what I have seen on-line.
Raising metabolism is a common search phrase for people looking to lose weight. First, let me define metabolism: is the some of all the chemical reactions that take place in a living organism in which molecules are broken down into smaller molecules to produce energy and by which energy is used to create larger molecules. Now that we have the technical definition lets define how metabolism is viewed by the average person: how easy or hard it is to gain or lose weight. This common definition is a slippery slope that should be avoided at all cost.
When we search for raising metabolism pages upon pages of "eat small meals through the day raises metabolism" or "6 meals a day boosts your metabolism." This is a completely without any scientific basis. You can eat 6 meals or 6,000 meals it won't increase metabolism. It does on the other hand give you more chances to over eat. There are some clear benefits to eating smaller more frequent meals on a regular basis.
Studies have shown that people who eat smaller meals throughout the day have:
- reduced caloric intake (eat less)
- greater thermogenesis (use more of the calories taken in the digestion process)
- lower fasting total cholesterol
- lower LDL cholesterol
- tighter range in insulin (less of a difference in the peaks and valleys in insulin)
Notice that none of the benefits listed say increased metabolism. The benefits that allow people to lose weight with this type of meal pattern is eating less and greater thermogenesis.
Studies also looked at the effects of very low calorie diets as compared to a control group. In one study the two groups of dieters lost a similar amount of weight. The reason those on the very low calorie diet did not lose significantly more weight despite the tried and true formula for weight loss (more calories out and taken in = weight loss) is the study participants had a significant reduction in their resting energy expenditure or basal metabolic rate. To be clear about this grossly under-consuming for your body's needs leads to energy conservation by the body.
Now I know that I have just confirmed that eating smaller meals more frequently is indeed a good thing. So what now? I am not going to just leave you hanging. There are some other things you should take into consideration when it comes to your diet.
Low carbohydrate diets have proven to be more beneficial for weight loss that low fat diets. Low carbohydrates also lead to better cholesterol levels and insulin levels as compared to those on low fat diets.
You should also consider what types of carbohydrates your eating. Did you know that all of your fruits and vegetables are carbohydrates and can be a great source of dietary fiber. There are carbohydrates that are considered good such as whole grain, whole wheat, brown rice, fruits and vegetables. Bad carbohydrates are considered simple carbohydrates such as simple sugars those found in processed or refined foods.
In the last paragraph I mentioned processed or refined foods. These should set off alarms, sirens and bombs saying stay away. Foods are processed in order to provide greater consistency of product, increased shelf life, eases distribution and increases seasonal availability. In the processing of foods additives such as brown sugar, corn syrup, dextrose, fructose, high fructose corn syrup, lactose, malt syrup, sucrose, and others that are excessively easy for the body to break down into energy. Processed foods are up to 50% easier to digest than the whole food equivalent (meaning you will use 50% fewer calories in the thermogenesis process). Processed foods also tend to lack the same level of nutrients that the whole food alternatives offer.
References:
Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure; Sadie B. Barr; Jonathan C. Wright; Food and Nutrition Research, Vol 54 (2010)
CDC: Centers for Disease Control and Prevention- Carbohydrates
3-Hour Diet or 3 Meals a Day?; Experts debate how often we should eat for weight loss; Elaine Magee, MPH, RD, LD; WebMD Weight Loss Clinic- Feature
Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women; Hamid R. Farshchi, Moira A. Taylor, and Ian A. Macdonald; Am J Clin Nutr 2005;81:16-24
Controlled trial of the metabolic effects of a very-low-calorie diet: short- and long-term effects; Gary D. Foster, Thomas A. Wadden, Irene D. Ferurer, Anthony S. Jennings, Albert J. Stunkard, Lon O Crosby, Jordan Ship, James L. Mullen; Am J Clin Nutr 1990:51:167-72
A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity; Frederick F. Samaha, M.D., Nayyar Iqbal, M.D., Prakash Seshadri, M.D., Kathryn L. Chicano, C.R.N.P., Denise A. Daily, R.D., Joyce McGrory, C.R.N.P., Terrance Williams, B.S., Monica Williams, B.S., Edward J. Gracely, Ph.D., Linda Stern, M.D.; N Engl J Med 348;21 (2003)
Raising metabolism is a common search phrase for people looking to lose weight. First, let me define metabolism: is the some of all the chemical reactions that take place in a living organism in which molecules are broken down into smaller molecules to produce energy and by which energy is used to create larger molecules. Now that we have the technical definition lets define how metabolism is viewed by the average person: how easy or hard it is to gain or lose weight. This common definition is a slippery slope that should be avoided at all cost.
When we search for raising metabolism pages upon pages of "eat small meals through the day raises metabolism" or "6 meals a day boosts your metabolism." This is a completely without any scientific basis. You can eat 6 meals or 6,000 meals it won't increase metabolism. It does on the other hand give you more chances to over eat. There are some clear benefits to eating smaller more frequent meals on a regular basis.
Studies have shown that people who eat smaller meals throughout the day have:
- reduced caloric intake (eat less)
- greater thermogenesis (use more of the calories taken in the digestion process)
- lower fasting total cholesterol
- lower LDL cholesterol
- tighter range in insulin (less of a difference in the peaks and valleys in insulin)
Notice that none of the benefits listed say increased metabolism. The benefits that allow people to lose weight with this type of meal pattern is eating less and greater thermogenesis.
Studies also looked at the effects of very low calorie diets as compared to a control group. In one study the two groups of dieters lost a similar amount of weight. The reason those on the very low calorie diet did not lose significantly more weight despite the tried and true formula for weight loss (more calories out and taken in = weight loss) is the study participants had a significant reduction in their resting energy expenditure or basal metabolic rate. To be clear about this grossly under-consuming for your body's needs leads to energy conservation by the body.
Now I know that I have just confirmed that eating smaller meals more frequently is indeed a good thing. So what now? I am not going to just leave you hanging. There are some other things you should take into consideration when it comes to your diet.
Low carbohydrate diets have proven to be more beneficial for weight loss that low fat diets. Low carbohydrates also lead to better cholesterol levels and insulin levels as compared to those on low fat diets.
You should also consider what types of carbohydrates your eating. Did you know that all of your fruits and vegetables are carbohydrates and can be a great source of dietary fiber. There are carbohydrates that are considered good such as whole grain, whole wheat, brown rice, fruits and vegetables. Bad carbohydrates are considered simple carbohydrates such as simple sugars those found in processed or refined foods.
In the last paragraph I mentioned processed or refined foods. These should set off alarms, sirens and bombs saying stay away. Foods are processed in order to provide greater consistency of product, increased shelf life, eases distribution and increases seasonal availability. In the processing of foods additives such as brown sugar, corn syrup, dextrose, fructose, high fructose corn syrup, lactose, malt syrup, sucrose, and others that are excessively easy for the body to break down into energy. Processed foods are up to 50% easier to digest than the whole food equivalent (meaning you will use 50% fewer calories in the thermogenesis process). Processed foods also tend to lack the same level of nutrients that the whole food alternatives offer.
References:
Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure; Sadie B. Barr; Jonathan C. Wright; Food and Nutrition Research, Vol 54 (2010)
CDC: Centers for Disease Control and Prevention- Carbohydrates
3-Hour Diet or 3 Meals a Day?; Experts debate how often we should eat for weight loss; Elaine Magee, MPH, RD, LD; WebMD Weight Loss Clinic- Feature
Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women; Hamid R. Farshchi, Moira A. Taylor, and Ian A. Macdonald; Am J Clin Nutr 2005;81:16-24
Controlled trial of the metabolic effects of a very-low-calorie diet: short- and long-term effects; Gary D. Foster, Thomas A. Wadden, Irene D. Ferurer, Anthony S. Jennings, Albert J. Stunkard, Lon O Crosby, Jordan Ship, James L. Mullen; Am J Clin Nutr 1990:51:167-72
A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity; Frederick F. Samaha, M.D., Nayyar Iqbal, M.D., Prakash Seshadri, M.D., Kathryn L. Chicano, C.R.N.P., Denise A. Daily, R.D., Joyce McGrory, C.R.N.P., Terrance Williams, B.S., Monica Williams, B.S., Edward J. Gracely, Ph.D., Linda Stern, M.D.; N Engl J Med 348;21 (2003)
Friday, October 22, 2010
High Intensity Interval Training (HIIT)/Max Interval Training
You might be wondering if there are benefits to high intensity or max interval training. Let’s first define the three most common forms of cardiovascular training.
High-intensity interval training (HIIT): is an alternating training method involving high intensity (70-95% of your maximum heart rate or MHR) and lower intensity (20-40% of your MHR). Usual HIIT sessions may vary from 15–30 minutes or longer. Most HIIT sessions have a 2:1 ratio in terms of time. For example, for running, a HIIT session may be something as 60 seconds sprint, 30 seconds jog or vice versa 30 second sprint and 60 second jog.
Interval training: involves alternating higher intensity exercise with lower intensity recovery periods. Examples of this would include alternating sprinting with jogging or jogging with walking.
steady state exercise: Any repetitive, rhythmical exercise involving large muscle groups for a duration usually involving 20-60 minutes of continuous activity with and desired intensity of 60-80% of the maximum heart rate.
The television and internet has been all a buzz of interval training. This is how to have an incredible body the body of your dreams if you believe the hype. Well I don’t like to get caught up in all the hype. I am a scientist by education and want to know what research has demonstrated rather than what a beautiful person on my television has to tell me. Call me cynical but I went to the studies. If you desire the study results are below.
Studies have demonstrated significant benefits from HIIT.
HIIT showed increases in:
- Aerobic & Anaerobic capacity
- Maximal oxygen consumption (VO2peak)
- Ventilator Thresholds (VT)
- Time to exhaustion (TTE)
- Resting Metabolic rate (RMR)
- Fat loss
- Rate of mitochondrial fatty acid oxidation in skeletal muscle
HIIT showed decreases in:
- Resting heart rate
- Exercise heart rate
Personally I have participated in HIIT. I have found success in my exercise regimen. If you have questions regarding this post please comment.
What Do the Studies Say About the Benefits of HIIT:
Study: The Effects of Acute High-Intensity Interval Endurance Training in Men and Women: 1296: Board #35 May 28 11:00 AM – 12:30 PM Graef, Jennifer L.; Kendall, Kristina L.; Smith, Abbie E.; Walter, Ashley A.; Beck, Travis W.; Cramer, Joel T.; Stout, Jeffery R. FACSM
Results: after 9 training sessions maximal oxygen consumption (VO2peak) for men increased (3.8+0.57ml.kg-1.min-1, p<0.01) for women increased (4.04+0.39 ml.kg-1.min-1, p<0.01); time to exhaustion (TTE) for men increased (127+15.7 sec., p<0.01) and for women increased (78+15.8 sec, p<0.01) and ventilatory threshold (VT) only the women increased (1.30+0.63ml.kg-1.min-1, p<0.04)
Translation: the men and women involved in the study had significant increases in performance after only 9 sessions of HIIT.
Study: High Intensity Interval Training Increases Aerobic And Anaerobic Capacity In Collegiate Female Soccer Players: 2643: Board #251 June 4 8:00 AM – 9:30 AM; Cook, Kristina
Results: aerobic capacity was significantly increased in the HIIT and IT groups. HIIT: 10.2 + 4.5%; p < 0.001, IT: 6.1 + 2.5%; p < 0.01 and increased by an insignicificant amout in the control group. CT group: 3.8 + 4.6%; p = 0.19. Anaerobic capacity only increased in the HIIT group. HIIT 31 + 19m; p < 0.01, IT 14 + 23 m, p = 0.26, CT 13 + 23 m; p = 0.34
Translation: HIIT provided the greatest overall benefit to the athletes involved in the study.
Study: A Comparison of High Intensity vs. Low Intensity Exercise on the Body Composition in Overweight Women; King, J
Abbreviated Results: the HIIT group showed an increase in fitness level over the low intensity group, neither group showed a change in resting metabolic rate at 48 hours post exercise however the HIIT group did have a 5.4% increase in resting metabolic rate at 24 hours post exercise, percentage of body fat showed a decreasing trend in the HIIT group.
Study: A Comparison of Interval Vs. Steady-State Exercise on Substrate Utilization in Overweight Women; King, J
Abbreviated Results: Interval training resulted in significant improvements in VO2 and caloric expenditure.
Study: High-intensity Interval Training Increases The Rate of Mitochondrial Fatty Acid Oxidation in skeletal muscle; Hoshino, Daisuke
Abbreviated Results: HIIT increased fatty acid metabolism due to increased fatty acid transport via increased stimulation of intermyofibrillar mitochondria in skeletal muscle.
Study: Effect Of High-intensity Interval Training (HIIT) On Cardiovascular Function And Muscular Force: 1027: June 4 3:15 PM – 3:30 PM; Astorino, Todd A.; Allen, Ryan P.; Jurancich, Matthew; Roberson, Daniel W.; Trost, Emily
Abbreviated Results: HIIT reduces resting and exercise heart rates and improves VO2max. No effect was seen on blood pressure.
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