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Endurance Training ↔ Overtraining & Muscle Loss? Run to Exhaustion & Sympathetic, Medium Intensity Steady State & Parasympathetic, HIIT-Like Training & No Overtraining

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HIIT-like 400m sprinting is exhausting, but unlike running to exhaustion and medium intensity steady state cardio it's not going to mess up your nervous system. Not one but two recent studies confirm what many of us have experienced first hand: Endurance training - specifically during a cut - is a double-edged sword. On the one hand, it's a neat way to augment the energy deficit, when you're dieting and maintain in a eucaloric state, when you're not. On the other hand, however, even moderate endurance training can alter the sympathetic and parasympathetic balance and thus create an imbalance that is characteristic of any form of overtraining. Speaking of overtraining: As a SuppVersity reader you should actually be aware of the fact that scientists distinguish two different types of overtraining : Sympathetic and parasympathetic overtraining You can learn more about HIIT , which appears to be less overtraining prone than MISS. Never Train To Burn Calories! ...
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Gear for Your Ear! Fast & Slow Songs Can Both Speed You Up on the First 800m of a 5K. Plus: Calm Songs Increase Vagal Tone & CNS Activity, Fast Songs Spike You Up!

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One of the runners in the study (original image from Bigliassi. 2014) Music-related interventions have been widely used in sports and exercise; and despite the fact that you've read about respective studies here at the SuppVersity before I thought the publication of a recent study from the Center of  Physical  Education  and  Sports at the State  University of Londrina was a good reason to address the issue once more. It goes without saying that there are numerous external factors which determine the optimal workout music, as well as how and when to use it. Against that background, it should be obvious that the following study outcomes are not entitled to be "universal". HIIT workouts probably require different music than LISS workouts Never Train To Burn Calories! Tabata = 14.2kcal /min ≠ Fat Loss 30s Intervals + 2:1 Work/Rec. Making HIIT a Hit Part I/II Making HIIT a Hit Part II/II Triple Your Energy Exp. Just think about pers...
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There is Such a Thing As Overtraining, Beware! When IGF-1, MyoD & Myogenin Plummet and MAFbx Gnaws Away Your Muscles, It'll Already be Too Late to Acknowledge

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Overtraining is real and it's blocking future and reversing past gains. I am well aware that somewhere out there in the broscientific spheres of the pseudo-experts on the various bulletin boards of a world people call the Internet statements like "there is no overtraining, just undereating" are not uncommon. And in fact, there is a certain connection between the effects / symptoms we usually associate with over training on the one, and the consequences of under eating on the other hand. It's a perfect synergy, if you will - a synergy I have been writing about in the past (suggested read: "The SuppVersity Athletes' Triad Series" | read more ), but it's not what the most recent study from the Sao Paulo State University in Brazil is about (Alves Souza. 2014). Overtraining comes in two forms If this is not your first visit to the SuppVersity the phrases "sympathetic" and "parasympathetic" overtraining will probably sound ...
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Are You Overtraining? Two Scientifically Proven Methods to Test Yourself - Method 2: ABEL Sport Test. Plus: 54 Item Questionnaire + 8 Additional Clues to Identify Overtraining

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Theoretically it's already available for everyone. Costs are yet not the only thing you should keep in mind before you buy into Knight Scientific's overtraining analysis system I've got plenty of positive, skeptic and euphoric feedback in response to last week's first installment of this two-part series on "proven" methods to test for overtraining syndrome (OTS). Before I tackle method number two in today's second installment, I do thus want to briefly remind you that the HRV method is not going to work, when you are chronically overtrained, already. It's also questionable, whether it will be able to identify parasympathetic overtraining syndrome (POTS). The latter is associated with marked decreases , not increases in the ratio of high / low frequency component (Portier. 2001). In people who train intense and with a high volume this effect can even mask the early increase in sympathetic tone and would thus render the HRV method basically useles...
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