Overtraining is a very common problem in athletes. Overtraining, or staleness is incomplete recovery from training which causes a decline in work capacity; it may last days to weeks. The first signs are an increase in resting heart rate (greater than 8 beats), decrease in anaerobic threshold by 10 beats and increase in recovery heart rate (greater than 15 beats). It is followed shortly thereafter by a sore throat, weight loss, insomnia, loss of appetite, depression and decreased performance.

There are some blood tests such as a decrease in hemoglobin or an elevation of muscle enzyme which are helpful in diagnosing this condition. For competition it is much better to be undertrained than overtrained. Avoid overtraining by monitoring:

1) resting heart rate

2) anaerobic threshold

3) body weight (5lbs or 3 percent below ideal body weight)

4) appetite loss, and

5) insomnia (lack of sleep)

If you have the above signs and symptoms, your training diary will show an increase in exercise time with a decrease in performance. For example, if you are running 10 more miles a week but your time for the quarter miles has deteriorated from 95 seconds to 100 seconds.

If you have all the signs and symptoms of overtraining in the face of a decreased exercise pattern you may have an illness. Remember train up to the edge of sharpness but don't go over the edge and overtrain.

If you have any questions, call: Dr. Herman Falsetti at 949 727 1900.