Υπερπροπόνηση

cyclingworld

 OTS, FOR, NFOR

 

Κείμενο:Γιάννης Ψαρέλης

 

Σημαντικά ερωτήματα

  1. Τί είναι η υπερπροπόνηση;
  2. Πως ορίζoνται οι αγγλικοί όροι overreaching, non functional overreaching και overtraining; Ποιες οι διαφορές μεταξύ τους;
  3. Με ποιο τρόπο μπορούμε να την αναγνωρίσουμε;
  4. Υπάρχει κάποια/ -ες ψυχολογική/ -ες ένδειξη/ -εις που μπορεί να μας φανερώσει την ύπαρξη της υπερπροπόνησης;
  5. Υπάρχει κάποιος αιματολογικός δείκτης που μπορούμε να παρακολουθούμε ώστε να ξέρουμε εάν έχουμε μπει σε κατάσταση υπερπροπόνησης;
  6. Πως μπορούμε να την αποφύγουμε;

 

 

Εισαγωγή

Παρότι χρησιμοποιούμε πολύ συχνά την λέξη υπερπροπόνηση είναι πολύ πιθανόν να μην έχουμε ξεκάθαρο ορισμό και πως ερμηνεύονται οι αγγλικοί όροι που συχνά ακούμε: overtraining, functional overreaching & non functional overreaching.

Πολλοί από εμάς έχουμε ακούσει  ότι η η υπερπροπόνηση είναι μία κατάσταση του οργανισμού η οποία μπορεί εύκολα να ανιχνευθεί με μία εξέταση αίματος.

Τέλος, συνήθως οι περισσότεροι από εμάς όταν αντιληφθούμε ότι είμαστε πολύ κουρασμένοι κάνουμε αιματολογικές εξετάσεις ώστε να σιγουρευτούμε διαμέσου των αναλύσεων ότι είμαστε σε κατάσταση υπερπροπόνηση.

Ας πάρουμε τα πράγματα από την αρχή. Οι αθλητές προπονούνται και αυτό προκαλεί κόπωση και προσωρινή μείωση της αθλητικής απόδοσης. (Halson & Jeukendrup, 2004). Οταν η ισορροπία μεταξύ των προπονητικών φορτίων/ του γενικότερου στρες που δέχεται ο οργανισμός καθώς και της αποκατάστασης είναι δυσανάλογη τότε μπαίνουμε σε καταστάσεις που ονομάζονται non functional overreaching και ίσως σε κάποιες φορές overtraining.

 

Ορισμοί

Για να μπορέσει να βοηθήσει στην κοινή αντίληψη του φαινομένου και την καλύτερη επικοινωνία μεταξύ των διαφόρων αθλητών, προπονητών και επιστημόνων του αθλητισμού το Ευρωπαϊκό κολέγιο αθλητιατρικής (European College of Sports Medicine) και το Αμερικάνικο κολέγιο αθλητιατρικής (American College of Sports Medicine) έχουν εκδώσει μία συναινετική επιστημονική δημοσίευση όπου μεταξύ άλλων υπάρχουν και οι ορισμοί των όρων που χρησιμοποιούνται στην αγγλική γλώσσα  και που αναφέραμε και παραπάνω (Meeusen R., 2013) .

Ετσι ως overtraining & ως Non Functional Overreaching ορίζονται αντίστοιχα :

Overtraining (Συνήθως συμβολίζεται ως OTS= Overtraining Syndrome) –H συσσώρευση προπονητικού ή μη στρες που έχει ως αποτέλεσμα  μια μακροπρόθεσμη πτώση της ικανότητας αθλητικής  απόδοσης  και η οποία μπορεί να συνοδεύεται -είτε όχι- από φυσιολογικά και ψυχολογικά σημάδια και συμπτώματα δυσκολίας προσαρμογών και στην οποία κατάσταση η αποκατάσταση της ικανότητας αθλητικής απόδοσης μπορεί να χρειαστεί  ορισμένες εβδομάδες έως ορισμένους μήνες.

 

Non Functional Overreaching (Συνήθως περιγράφεται ως NFOR) : H συσσώρευση προπονητικού ή μη στρες που έχει ως αποτέλεσμα  μια βραχυπρόθεσμη πτώση της ικανότητας  αθλητικής απόδοσης και η οποία μπορεί να συνοδεύεται είτε όχι από φυσιολογικά και ψυχολογικά σημάδια και συμπτώματα δυσκολίας προσαρμογών και στην οποία κατάσταση η αποκατάσταση της ικανότητας αθλητικής απόδοσης μπορεί να χρειαστεί  ορισμένες μέρες έως ορισμένες εβδομάδες.

 

Στη βιβλιογραφία αλλά και στη καθημερινή αθλητική πραγματικότητα υπάρχουν πολλοί συνώνυμοι όροι όπως κάψιμο (burnout), αποτυχημένη προσαρμογή, σύνδρομο προπονητικού στρες (training stress syndrome), σύνδρομο μυικής αποτυχίας (muscle failure syndrome),…(Kreher, 2016)

overtraining

Φωτογραφία : Κατά την  αναζήτηση στο internet φωτογραφιών για το οvertraining παρατηρήσαμε ότι υπάρχουν φωτογραφίες οι οποίες αποδίδουν την υπερπροσπάθεια και σε καμία περίπτωση δεν αποτυπώνουν την υπερπροπόνηση.  Ένα ακόμα σημάδι της σύγχυσης;

 

Επεξήγηση Ορισμών

Θα ήταν χρήσιμο να επεξηγήσουμε τους ορισμούς ώστε να είναι ξεκάθαρες οι διαφορές μεταξύ τους καθώς και να δούμε πότε μιλάμε για functional και πότε για non functional overreaching (Kreher JB, 2016 & Meeusen et al. 2006 & Meeusen 2006):

Functional Overreaching– Συνήθως ονομάζεται και short term overreaching: “Αυξημένη προπόνηση που οδηγεί σε προσωρινή (από ημέρες σε εβδομάδες) πτώση της απόδοσης και σε βελτίωση της απόδοσης ύστερα από ξεκούραση” (Kreher, 2016). Είναι σαφές ότι πρόκειται για θετικό φαινόμενο για την αθλητική μας προπόνηση και αθλητική βελτίωση.

 

Non Functional Overreaching – Συνήθως ονομάζεται και long term overreaching: “Αύξηση της προπόνησης που οδηγεί σε μεγαλύτερης διάρκειας  πτώση της απόδοσης (εβδομάδες μέχρι και μήνες) αλλά με πλήρη ανάρρωση μετά από ξεκούραση” (Kreher, 2016). Συνοδεύεται από ψυχολογικά και νευροενδοκρινολογικά συμπτώματα. Είναι αρνητικό φαινόμενο λόγω των συμπτωμάτων καθώς και του χαμένου χρόνου προπόνησης.

 

Overtraining (OTS): «Είναι συνεπής κατάσταση με το non functional overreaching αλλά :

  1. Με μεγαλύτερες περιόδους πτώσης της απόδοσης, μεγαλύτερο διάστημα των 2 μηνών
  2. Πιο σοβαρά συμπτώματα και αρνητικές φυσιολογικές προσαρμογές 3. Συνοδεύεται από επιπρόσθετο στρεσογόνο παράγοντα
  3. Δεν εξηγείται από άλλες ασθένειες.

Είναι αρνητική κατάσταση/ φαινόμενο εξαιτίας των αρνητικών συμπτωμάτων και ίσως οδηγήσει στην λήξη της αθλητικής καριέρας ενός αθλητή» (Kreher, 2016).

Πρέπει να δώσουμε έμφαση στον χρόνο ανάρρωσης από το OTS «μπορεί να είναι μήνες ή και χρόνια» (Mujika I,2009) και ότι πρόκειται «για παθολογική κατάσταση μεγάλων χρονικών διαστημάτων υπερβολικής  προπόνησης και μη επαρκούς ανάρρωσης» (Mujika I, 2009).

 

 

Διάκριση μεταξύ NFOR & OTS

Είναι πολύ δύσκολο να διαγνωστεί πότε έχουμε NFOR & OTS καθώς ο αθλητής μπορεί να έχει  την ίδια κλινική και ορμονική εικόνα καθώς και να έχει τα ίδια «σημάδια» και συμπτώματα. Το σημείο κλειδί για την αναγνώριση του OTS είναι η παρατεταμένη κακή προσαρμογή στα προπονητικά ερεθίσματα. Η επικρατούσα άποψη ότι η κόπωση, η πτώση της απόδοσης και η διατάραξη της ψυχολογικής κατάστασης του αθλητή είναι πολύ πιο έντονα/ σοβαρά στο OTS σε σχέση με το NFOR είναι κάτι που δεν μπροεί να υποστηριχθεί επιστημονικά.

 

 

 

Τί είναι η υπερπροπόνηση με απλά λόγια.

« Είναι το σημείο στην προπονητική συνέχεια όπου ένας αθλητής δεν μπορεί να αναρρώσει – να έχει την απαραίτητη αποκατάσταση- μεταξύ των προπονήσεων και εμφανίζει σημάδια κόπωσης.

Η τελευταία έρευνα πάνω στο θέμα αποδεικνύει ότι η υπερπροπόνηση σχετίζεται με το νευρικό σύστημα καθώς και με το ορμονικό.

Υπερβολικά προπονητικά φορτία, μη επαρκής αποκατάσταση αλλάζουν τις δυναμικές ισορροπίες και επηρεάζουν αυτά τα δύο συστήματα» (ASCTA)

Train Hard

Σε σχέση με τους παραπάνω ορισμούς πρέπει να κρατήσουμε τα εξής :

  1. Σύμφωνα με τους ορισμούς αυτό που παρακολουθούμε είναι η απόδοση μας και πως αυτή επηρεάζεται ανάλογα με την διακύμανση των προπονητικών φορτίων. Όταν αυξήσουμε τα προπονητικά φορτία είναι λογικό να είναι πεσμένη η απόδοσή μας. Το ζητούμενο είναι όμως όταν ξεκουραζόμαστε επανέρχεται το επίπεδο φυσικής μας κατάστασης ή εξακολουθούμε να έχουμε πεσμένη/χαμηλή απόδοση;

 

  1. Δυστυχώς δεν υπάρχει ένας βιοχημικός δείκτης που να είναι απόλυτος και ασφαλής δείκτης υπερκόπωσης, τουλάχιστον με όσα γνωρίζουμε μέχρι τώρα. «Καμία ένδειξη δε μπορεί να σταθεί ως δείκτης από μόνος του. Είναι ο συνδυασμός των συμπτωμάτων μέσα σε ένα προπονητικό πλαίσιο να χτυπήσει κόκκινο συναγερμό ότι κάτι δεν πάει καλά» (Dieffenbach & Kellmann, 2012).

 

 Εντοπισμός και πρόληψη της υπερπροπόνησης

Πρακτικά σύμφωνα με την κοινή δήλωση των δύο οργανισμών  μεταξύ άλλων:

  1. Κρατάμε αρχείο με τις προπονήσεις μας για να μπορούμε να έχουμε λεπτομερή καταγραφή φορτίων και απόδοσης
  2. Έχουμε συχνά μέσα στον ετήσιο μακρόκυκλο κάποιες αξιολογήσεις.
  3. Προσπαθούμε να έχουμε πολύ συγκεκριμένες ζώνες/ εντάσεις προπόνησης.
  4. Δίνουμε έμφαση στον επαρκή ύπνο, αποκατάσταση, ενυδάτωση και διατροφή.
  5. Αποφεύγουμε τη μονότονη προπόνηση.
  6. Η υπερπροπόνηση –δυστυχώς- αντιμετωπίζεται με ξεκούραση.
  7. Η ψυχολογική διάθεση των αθλητών αποτελεί ένα καλό στοιχείο ανίχνευσης της.
  8. Πριν να διαγνωστεί κάποια υπερπροπόνηση πρέπει να είμαστε σίγουροι ότι δεν οφείλεται σε κάποιο αρρώστια.
  9. Είναι σημαντικό ο κάθε αθλητής να κάνει τακτικά ιατρικές εξετάσεις.
  10. Χρειάζεται να έχουμε επαρκείς μέρες αποκατάστασης μεταξύ των προπονήσεων και των αγώνων.
  11. Τα προπονητικά φορτία οφείλουν να αναπροσαρμόζονται σε περιπτώσεις λοιμώξεων/ ιώσεων.
  12. Συχνές ιώσεις και πτώση της δύναμης του ανοσοποιητικού πρέπει να μας προβληματίσουν σχετικά.

 

Οι Dieffenbach & Kellman (2012) προτείνουν μεταξύ άλλων :

  • Την προσωποποίηση των αναγκών του κάθε αθλητή αναφορικά με τις μεθόδους αποκατάστασης ως αποτέλεσμα του στρες που δέχεται κάθε αθλητής εντός και εκτός αγωνιστικών χώρων.
  • Να χρησιμοποιείται ο ύπνος ως δείκτης υπερπροπόνησης. Τόσο η ποιότητα όσο και η ποσότητα του ύπνου μπορούν να μας αποκαλύψουν εάν ένας αθλητής οδεύει προς την υπερκόπωση ή και έαν βρίσκεται σε αυτή την κατάσταση.
  • Την χρήση ερωτηματολογίων και αθλητικού ημερολογίου για την καταγραφή της προφίλ της ψυχολογικής διάθεσής του αθλητή (Profile of Mood States), της κλίμακας υποκειμενικής αίσθησης κόπωσης του αθλητή (Borg’s Rate of Perceived Exertion),…Οι ίδιοι συγγραφείς δίνουν έμφαση στο ερωτηματολόγιο Αποκατάστασης – ΣτρεRESTQς για αθλητές των Kellmnan & Kallus (2001). (RESTQ=Recovery – Stress Questionnaire for Athletes )

 

Μέθοδοι Αποκατάστασης

Οι μέθοδοι αποκατάστασης μπορεί να διαχωριστούν σε κατηγορίες λαμβάνοντας υπόψιν μας διάφορα κριτήρια π.χ.

  • Εάν είναι παθητικές ή ενεργές.
  • Εάν έχουν κόστος ή όχι.
  • Εάν είναι προληπτικές ή «κατασταλτικές»
  • Εάν έχει ή όχι αποδειχθεί η χρησιμότητά τους.

 

Οι Dieffenbach & Kellman (2012) προτείνουν να τις χωρίζουμε σε :

  • Παθητικές
  • Ενεργητικές
  • Προληπτικές

Στις παθητικές μπορούν να ενταχθούν οι εξής μέθοδοι/ τεχνικές:

  • Μασάζ. Έχουμε διάφορες μορφές μασάζ π.χ. σουηδικό, αθλητικό κ.λπ.
  • Χειροπρακτική
  • Κρύα, ζεστά μπάνια & υδροθεραπείες
  • Σάουνα
  • Χαμάμ
  • Ρεύματα
  • …

Στις ενεργητικές μορφές αποκατάστασης για τους δρομείς είναι η αποθεραπεία (π.χ. χαλαρό τρέξιμο μετά μία έντονη προπόνηση τρεξίματος ή το jogging μεταξύ κάποιων επαναλήψεων), το cross training, το aqua jogging, η ποδηλασία την επομένη του Long Run κ.λπ.

 

Στην Τρίτη κατηγορία εντάσσονται οι προληπτικές μέθοδοι όπως π.χ. οι διατάσεις, οι μέθοδοι μυικής χαλάρωσης «που είναι μέρος της προπονητικής διαδικασίας ή της διαδικασίας προετοιμασίας για τους αγώνες».. διαδικασίες βοηθούν να ελαττωθεί η συσσώρευση κόπωσης κατά τη διάρκεια όλης της προπονητικής διαδικασίας επιτρέποντας να γίνουν καλύτερες προπονητικές προσαρμογές διαμέσου της αύξησης της ποιότητας του προπονητικού φορτίου (Dieffenbach & Kellman, 2012).

 

Σε τί αποσκοπούν οι μέθοδοι αποκατάστασης

Οι ερευνητές  (Cook et al. 2014 & Dieffenbach et Kellmann 2012) συμφωνούν ότι οι μέθοδοι αποκατάστασης έχουν ως αποστολή :

  • Να μειώσουν τις μυικές βλάβες που έχουν προέλθει από την άσκηση. (περιγράφεται συνήθως ως EIMD= Exercise Induced Muscle Damage) καθώς και να περιορίσουν τον καθυστερημένα εμφανιζόμενο μυικό πόνο (γνωστό ως DOMS= Delayed onset muscle –soreness)
  • Την αποκατάσταση του αυτόνομου κεντρικού συστήματος (γνωστού ως ANS= Autonomic Nervous System)
  • Την αποκατάσταση του ορμονικού συστήματος, π.χ. στους λόγους συγκεντρώσεων διαφόρων ορμονών. Τέτοιο παράδειγμα είναι ο λόγος τεστοστερόνης προς κορτιζόλη.
  • Την ενίσχυση του ανοσοποιητικού συστήματος.

 

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Βιβλιογραφία

Australian Swimming Coaches and Teachers Association The Physiology of swimming.

Cook CJ, Kilduff LP & Jones MR. Recovering Effectively in High Performance Sports in Joyce D. & Lewindon D. High Performance Training for Sports.2014 Human Kinetics

Dieffenbach K. & Kellmann M. Recovery & Overtraining in USA Triathlon Complete Guide. 2012 Human Kinetics

Halson, S.L. & Jeukendrup A.E. Does overtraining exist? An analysis of overreaching and overtraining research. 2004. Sports Medicin, 34 (14): 967-981

Joyce D. & Lewindon D. High Performance Training for Sports.2014 Human Kinetics

Kellmann M & Kallus KW. The Recovery – Stress Questionnaire for athletes. 2001.Human Kinetics

Kreher J.B. Diagnosis and prevention of overtraining syndrome: an opinion on education strategies. 2016. Open Access of Sports Medicine

Meeusen R. et al.Prevention, diagnosis, and treatment of the overtraining syndrome: of the European College of Sport Science. position  statement “Task Force”. European Journal of Sports Science 2006;6(1):1-14

Meeusen R. et al.Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. 2013.

Mujika I. Tapering and Peaking fro Optimal Performance. 2009. Human Kinetics.

 

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