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OVERTRAINING
OVERTRAINING
✓ There are psychological effects as well. Some studies have found that
overtraining can lead to poorer mood. Others have connected
overtraining syndrome specifically with greater feelings of anxiety and
increased depression.
✓ In these ways, overtraining the body without giving it time to rest
can impact athletes both physically and mentally. This means that
its effects can be felt both inside and outside the training room.
✓ A training log that includes a note about how you feel each day can
help you notice downward trends and decreased enthusiasm.9 It's
important to listen to your body signals and rest when you feel tired.
You can also ask those around you if they think you are exercising
too much.
✓ Another option is to document changes in your heart rates over
time. Track your aerobic heart rate at specific exercise intensities
and speed throughout your training and write it down. If your
pace starts to slow, your resting heart rate increases, and you
experience other symptoms, you may heading toward
overtraining syndrome.
✓ Track your resting heart rate each morning. You can do this manually
by taking your pulse for 60 seconds immediately after waking up or
you can use a heart rate monitor or fitness band. Any marked
increase from the norm may indicate that you aren't fully recovered.
✓ You can also test recovery via the orthostatic heart rate test.11 This
involves resting for 10 minutes, recording your heart rate for minute,
standing up, then noting your beats per minute at various intervals
(15 seconds, 90 seconds, and 120 seconds.
T R E AT M E N T