Prevent Overtraining

One key to avoiding the overtraining syndrome is biofeedback, including measuring the resting heart rate, training at your maximum aerobic heart rate, and the MAF Test.

Overtraining is a reflection of an imbalance of the autonomic nervous system’s two components—the sympathetic and parasympathetic mechanisms. With imbalance, overtraining in Stages 1 and 2 is a demonstration of excess sympathetic and diminished parasympathetic activity, while Stage 3 is the loss of sympathetic function with too much parasympathetic.

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An example of how the body responds to autonomic dysfunction—the imbalance of sympathetic and parasympathetic—can be seen with resting heart rate. Most athletes are aware that if the morning resting heart rate is higher than usual, it may signal some problem such as an oncoming illness, excess stress, or overtraining. This is due to an increase in sympathetic activity, which raises the heart rate. The higher resting rate also accompanies a higher training heart rate as reflected by a slower MAF Test. The interesting phenomenon of a sudden increased performance being associated with the early stage of overtraining is due to the fact that overactivity of the sympathetic system temporarily improves muscle strength and raises blood sugar, but it’s done at the expense of overall fitness and health.

Likewise, chronic overtraining in the third stage is associated with a lower resting heart rate due to the parasympathetic effects accompanied by the loss of normal sympathetic function. However, in the case of an MAF Test, this won’t make you run or bike faster because your training heart rate is still higher.

Balance of the autonomic system is key. Both sympathetic and parasympathetic are working all the time in some type of balance depending on whether you’re working out, resting, or racing. For example, before a big event you generally feel a bit anxious and tense, some athletes more than others. This is normal, and an example of the sympathetic system preparing you for the event. When your race is done, and you finally settle in for a nice relaxing dinner—now your sympathetic system can quiet down—and your parasympathetic system is dominating. Imagine if that pre-race tension was always with you. Your sympathetic system would be stuck in the “on” position—you’d be unable to relax and have continuous anxiety and tension. That’s what the first two stages of overtraining are like.