HealthBeat This month’s feature topics are
Nutrition & Athletic Training
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March: Nutrition & Athletic Training
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Signs you are overtraining
E
xercise is a vital component of a healthy lifestyle. Many people find that pairing a nutritious, well-balanced diet with routine exercise is a successful formula for a long and healthy life.
People typically know when to stop eating. In fact, the brain signals when the stomach is full to prevent the body from eating too much. Exercise can be a little trickier, as men and women may be inclined to ignore certain warning signs of overexertion during a workout. The well-known workout motto “no pain, no gain” implies that rewards await those who push through their pain during a workout. However, ignoring signals that the body is being overtrained can have a detrimental effect on both short- and long-term health. According to the American Council on Exercise® (ACE), there is a tipping point in regard to how much exercise the body can take. ACE notes that, when people pass that point, the exercise they engage in can
actually do more harm than good. ACE refers to the tipping point as overtraining syndrome, or OTS, which can actually contribute to a reduction in overall fitness and increase a person’s risk for injury. People dealing with OTS may not recognize its symptoms as readily as they would a full stomach. As a result, it can be easier to overtrain than overeat. For instance, people focused on living healthy often know when to call it quits at the dinner table, but might not know when to end a workout. Overtraining can be just as harmful as overeating, and athletes can help themselves by learning to recognize various signs of overtraining.
Decreased performance
ACE notes that a lack of improved per-
What to know about food portions Portion control is a big part of a healthy diet. In fact, the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) notes that, when it comes to maintaining a healthy weight, how much food a person eats is just as important as what he or she eats. No two people are the same, so a portion that’s satisfying and healthy for one person won’t necessarily be the same for another person. Answering some common questions about food portions can help people understand this vital component of a healthy lifestyle.
when determining healthy portion sizes. However, the amount of calories a person needs is based on a number of factors, including how physically active that person is. The NIDDK notes that a 150-pound woman who exercises vigorously throughout the week will need more calories than a woman about the same size who is not as physically active. When trying to determine their calorie needs, men and women should consult with their physicians, who will consider their lifestyle, age, medical history, and other factors before advising patients about how much they should eat.
What is the difference between portions and servings?
What if I am still hungry after reducing portion sizes?
The NIDDK notes that a portion is how much food a person chooses to eat at one time, while a serving size is the amount of food listed on the Nutrition Facts label. The portions a person eats may or may not match a serving size. That’s because a healthy portion size is typically based on various factors, such as age, weight and gender, unique to individuals.
Should calories come into play when determining healthy portion sizes? Calories definitely merit consideration
It’s likely that people accustomed to big portions will still be hungry as their bodies adjust to reduced portion sizes. In such instances, people can try taking more time to eat. Even if there’s less food on the plate, eating slowly gives the brain a chance to receive the message that the stomach is full. According to the NIDDK, it can take as long as 15 minutes for that message to make its way to the brain. Eating slowly reduces the risk of overeating, and you may even be surprised to learn that a smaller portion size than you’re used to is all you really need to feel satisfied. Portion control is a great way to get healthy and maintain a healthy weight.
formance, despite an increase in training intensity or volume, is a telltale sign of OTS. Athletes who recognize a decrease in their agility, strength and endurance might be dealing with OTS.
Increased perceived effort during workouts
OTS can make seemingly effortless workouts seem difficult. An abnormally elevated heart rate during exercise or even throughout the day may indicate OTS.
Excessive fatigue
Too much training can contribute to fatigue because the body is not being given ample time to recover between workouts.
Agitation and moodiness
Overtraining can contribute to a hormonal imbalance that affects stress levels, potentially making people more irritable and contributing to moodiness.
Insomnia or restless sleep
The overproduction of stress hormones that can occur when overtraining can adversely affect a person’s ability to get adequate sleep. Additional signs of overtraining include loss of appetite, chronic or nagging injuries, metabolic imbalances, and stress and/or depression. More information about OTS and how to avoid it is available at www.acefitness.org.