The pulse is controlled by the nervous system, and the nervous system is one of the first systems to show signs of overtraining. For now, check out our previous blogs for recommendations on frequency, intensity, and duration of exercise. Morning heart rate data, if tracked regularly, can be an easy, effective method for monitoring fatigue levels, how well you’re adapting to workouts, and can help prevent long-term overtraining. After working closely with elite cross country skiers, some of whom became over-trained during thirteen weeks of intensified training, Rusko developed a simple test which can often foretell the an overtrained condition that athletes commonly experience. No fancy equipment needed — just your finger, a notebook and one minute a day. You might also consult with a healthcare professional to ensure that you are healthy to continue exercising. If it’s significantly elevated from its normal average (7 or more beats per minute), that’s a sign that you’re not fully recovered from the workout. Here's the data showing supine morning heart rate every seventh day (i.e. But seriously…who has time for that? We give you some simple tips to help you spot when you've overtrained Your email address will not be published. Decreased performance. According to the National Strength and Conditioning Association (2012), here are some signs of aerobic overtraining and resistance overtraining: Aerobic/Cardiorespiratory Overtraining Symptoms: Loss of interest or enthusiasm for training, Disturbed psychological mood states (increased depression, anxiety, fatigue, or decreased vigor), A plateau followed by a decrease in strength gains, Decrease in lean body mass (when not dieting). © 2020 Pocket Outdoor Media Inc. All Rights Reserved. In the study researchers wanted to see if testing an athlete’s resting heart rate really is a good method of determining overtraining status, and the results seem to suggest it is. Usually, the most severe changes are in the 90 – 120 second period HR values, which increased by more than 10 beats per minute (from normal documented values) for many of the athletes who were overtrained. We examine the signs, causes and cures… It’s possible to overtrain a certain muscle group or to overtrain our entire body. Normally able to recovery down to the blue zone within a minute after a sprint? If you have not taken a break in a while and/or have been working at mostly high intensities, you may need more rest. A heart monitor works best for this, although you could also manually count your heart rate. Lie still for 10 minutes at the same time every day for 10 minutes (best in the morning when you first wake up) while monitoring your heart rate, which should stay constant during the 10-minute period. 2. You can also look at this data when you think you might be facing a case of overtraining. RELATED: Three Reasons To Rethink Heart-Rate Training. Measuring your morning heart rate is pretty simple. Enter the concept of overtraining. If you notice your heart rate steadily increasing over a two- or three-week period, it’s quite possible you’re overtraining or not scheduling enough recovery time between workouts. Specifically, runners can measure their resting heart rate over time to assess their gains in fitness during long bouts of training without tune-up races and also to track when they might be overtraining or not properly recovered from their last hard workout. On the opposite spectrum, if you see your heart rate is slowly declining, it’s usually a good indication that you’re getting fitter! We overtrain when the intensity and/or volume of our exercise is too high for our bodies to make healthy adaptations. Increased perceived effort during workouts. Multiply this number by three and you have your resting heart rate (RHR) in beats per minute (bpm). This is a classic example of how overtraining happens. Exercise is a stressor that disrupts our body’s homeostasis, or normal balance. Researcher Heikki Rusko has developed a technique to check for overtraining which is very easy to carry out by yourself. In general, you are not able to control your heart rate response to exercise as much as you typically can. You need to have the courage to rest! The autonomic nervous system also fulfils a pivotal role in stress tolerance. From a physiological perspective, measuring heart rate data to determine fatigue works because heart rate modulation is determined by the effect of the muscular contractions and nervous signals of both branches of the autonomic nervous system on the myocardium and the sinus node. We’ve all heard the terms, “Everything in moderation,” and, “Life is about balance.” Well, the same is true of fitness. My aversion to training strictly by heart rate is that I’ve often found the data to be unreliable. RELATED: Three Heart-Rate Mistakes Everyone Makes. We’ll explore ways to prevent overtraining in another post. Here are nine signs of overtraining to look out for: 1. Over the following pages I’ll explain why this strategy works and show you how to identify one of the major signs of overtraining in just one minute a day. There are several ways you can objectively measure some signs of overtraining. When we are overtrained, the best solution is usually rest. The symptoms of overtraining are different for everyone, but there are some common signs to look out for. Taking a few extra recovery days after a tough workout or a light week of training never hurt anyone. caffeine consumption), stress, and of course the variability of the monitor itself. In general, you are not able to control your heart rate response to exercise as much as you typically can. Overtraining syndrome is a debilitating condition that’s slow to develop. Then check your HR again again during a 30 second period between 90-120 seconds after standing. Before trying to glean any insight from these numbers, however, be sure to record at least three weeks of data. If you haven’t raced in a while, this can be a great boost to your motivation. Decreased agility, strength and endurance, such as slower reaction timesand reduced running speeds are all common signs of overtraining. Overtraining is a condition in which training too hard and/or too often causes a decrease in exercise performance and an increase in injury or illness. Keep an eye on your resting morning heart rate in the two or three days after a hard workout. Record this value. Consequently, negative adaptation to training stress potentially involves the autonomic nervous system, and may result in an altered heart rate. Well, it turns out my suspicion has been correct. But when we try to progress too quickly, our bodies don’t have time to adapt appropriately. Like CyclingTips? Rusko found that athletes often develop higher than usual standing heart rates shortly before they descend into an overtrained condition. Record it. While scientific research has not conclusively proven that long-term resting heart rate equates specifically to overtraining, there is data that seems to indicate there is a high probability that an increasing heart rate is associated with training fatigue. Taking a few extra recovery days after a tough workout or a light week of training never hurt anyone. All you need is to be able to take your pulse and record the numbers. When training, you need to factor in weather, stress, stimulant intake (e.g. For example, your heart rate might jump up much faster than usual or you might have a hard time maintaining a consistent heart rate at a constant workload. That’s why it’s vital that we are aware of the signs and symptoms of overtraining. With overtraining, your heart rate might linger in the higher zones for a bit longer. Your Heart Rate Seriously Changes In 2013, Wyatt published a meta-analytic review of research on OTS and found several studies reported suppressed heart rate as a symptom of overtraining. The average 120-second heart rate would be 90. In this circumstance, consider taking a down week and monitor how your body and heart rate respond to the extra recovery. Only triathletes  ;-). All you need is a digital watch,  a small notebook and a pen on your nightstand. If you use your heart rate monitor and are meticulous about keeping a training log you could monitor overtraining and prevent it. Required fields are marked *, Level 3 Gordon House, 10a Prospect Hill, Douglas, IOM IM1 1EJ British Isles, For more tips on how to effectively use your, 311 S Wacker Dr Suite 480 Chicago, IL 60606, 35 Gordon Avenue, Geelong West, Victoria 3218, Australia, 5th Floor Market Square House St James St Nottingham NG1 6FG UK, Resting Heart Rate and Heart Rate Recovery, Building an Aerobic Base: Steady State Training, https://myzonesupport.zendesk.com/hc/en-us. We are thrilled with how hard you’ve been working to earn your MEPs and reach your fitness goals, but now we’re going to share how too much of a good thing (exercise) can actually be detrimental to our performance and health. Therefore, nervous system irregularities show up as changes in heart rate which you can monitor quite easily without the need for expensive medical tests. Now make sure to repeat this process every morning. Stay tuned for another post about steps to prevent overtraining. ), Volume = how long and how frequently we work (exercise for 60-minute sessions three days per week, perform a certain amount of reps and sets). For more tips on how to effectively use your MYZONE heart rate monitor, follow us during Fitness Fridays on Periscope – 8 am PST, 11 am EST. When you post to Instagram, Facebook and Twitter, be sure to use the hashtags #MYZONE, #myzonemoves, and #effortrewarded. With overtraining, your heart rate might linger in the higher zones for a bit longer. Here are a few things to look out for if you’re concerned that you may be overtraining: Your rate of perceived exertion (RPE) doesn’t reflect the heart rate zone you’re in. Over a period of time you should document what your normal HR values for these two different resting heart rates (resting while laying and then standing up). As soon as you wake up in the morning, find your pulse on your neck, just under your chin, or on your wrist. While there is still the potential for some variability (like a bad night’s sleep or daily heart rate variation of 2-4 bpm), it is far less so compared to when used every day in training. Look back at your MYZONE Activity Calendar and see how many days in a row you have been active and at what average intensity.

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