I like things simple, quick and accurate. Enter this test to identify if you are at all concerned about overtraining.
Each morning, take your heart rate and get a 3 day average. One major key here — take your heart rate PRIOR to getting out of bed. This is the only way to determine accuracy.
If your rate stays elevated more than 10 beats per minute for 3 days OR it is greater than 15 beats per minute than your average, you are likely overtraining.
At least you know. Here is what you can now do:
1. Increase your sleep by at least 1 hour per day. Go to bed earlier. Get a nap.
2. Increase the number of grams of protein per day. Add 40-50 additional grams per day. A simple protein shake may do the trick.
3. Focus on re-balancing your hormonal system, particularly the “Big 4” which are human growth hormone, thyroid, adrenal and sex hormones. Supplements such as Doc Wellness Formula, kelp, Royal Jelly and either Stinging Nettles (for men) or Symplex F (for females).
4. Dial down the length and intensive of your training.
It may take as long as 12 weeks to get back to feeling normal and healthy again, but it will be worth the effort.
Doc’s Thoughts: Overtraining is rather common and a bit misleading. Overtraining is really under-resting and under-nourishing. Address these 2 issues and you can train in a strong and healthy fashion.