On Monday, Oct. 22, as the Santa Ana winds fueled the Southern California fires, I was on my way home from a friend’s house when my eyes landed on a too-skinny girl in running shoes and matching spandex outfit racing down the road. The air was heavy with smoke and ash, and while others donned masks and bandanas, this girl was sucking that toxic air deep into her lungs. My first thought was to pull the car over and warn her about the dangers of running in such an environment, but I then figured that it probably wouldn’t have done much good. I began thinking about the overriding motivation that this girl must have felt to decide that running outside this past week was a good idea. Perhaps she didn’t have a gym membership and just needed to get a workout in. Of course there are a host of other potential reasons why she placed herself at risk, but the thought occurred to me that she may suffer from a relatively unknown condition that runs rampant among the fitness community: overtraining. Overtraining affects many athletes, enthusiasts and even fitness professionals and can be potentially fatal if ignored. But what is overtraining, how can it affect you and what can you do to overcome it? This article will answer these questions and more.

Though difficult for the average Joe to understand, overtraining is a condition that affects a wide variety of people and is brought on by a wide variety of circumstances. Mostly relegated to the sports field, overtraining is a term that describes an inadequate balance between exercise and rejuvenation. For example, a endurance runners who train for hours each day or a body builders who spend most of their time in the gym daily are at risk for overtraining. Often overlooked as a necessary component of a well-rounded program, rest is required so that all the energy utilized during training can be replaced. Rest is also the time when cells regenerate, muscle tissue that had previously been damaged is repaired and stresses on the body’s systems are reduced. Without adequate rest, the body does not have adequate time to repair what has been damaged and is placed at danger if the exercise program is not interrupted.

Athletes are considered most likely to overtrain their bodies so they can compete to the best of their ability. The notion is that the harder you work to achieve your goals, the more quickly you will achieve them. In some cases this is true, however when it comes to putting the body through vigorous physical strain without ample rest, you can cause a negative chain reaction that can eventually impede performance and place the body at risk for injury, autoimmune disease and even death. Athletes, however, are not the only exercisers to overtrain. In today’s society, where beauty reigns, men and women spend a great deal of time on the Stairmaster, bench press and treadmill trying desperately to achieve what they deem the ideal body type. The psychological components of overtraining are difficult to understand. Much like an addiction, the sufferer is oftentimes incapable of realizing there is a problem and may withdraw further if called out.

• Persistent fatigue

• Extreme muscle soreness

• Unintended weight loss

• Reduced physical performance

• Increased resting heart rate

• Increased prevalence of minor illness such as colds, headaches and sore throats.

• Decreased appetite

• Swollen lymph nodes in neck, groin or armpits

• Diarrhea or constipation

• Amenorrhea

• Depression, moodiness

• Increased incidence of injury

• Insomnia

Obviously, if you experience a variety of the aforementioned symptoms, it is time to ask yourself some questions about your exercise practices. One of the most common methods for determining whether you are overtraining is to pay attention to your heart rate. Experts at the Curtin School of Physiology suggest checking your heart rate each day when you first wake up. Before getting out of bed, sit quietly for about 5-10 minutes, take your heart rate three or four times, and then log your findings in a notebook kept next to your bed. It is important that you do not move or ingest anything prior to checking your heart rate as the results can become skewed and unreliable. Over time, if you notice that your heart rate increases, it might be time to take a bit of a break from your program. Another method is to log your weekly activity as well as your emotions, state of mind and physical state. If your mood suddenly dips and you experience a loss of appetite, you can check your log to see if you’ve experienced excessive intensity, inadequate rest, etc. You might also ask family, friends or even a personal trainer for feedback on current fitness practices.

If you have concern that you may be overtraining, the best thing to do is to discontinue exercise until you are feeling better. Drink plenty of fluids, check into your diet to make sure that you are getting all necessary nutrients and seek the guidance of a qualified physician. Taking breaks from exercise is often a tall request for the athlete or enthusiast; however, it has been clinically proven that even if you are not overtraining, taking a week off from your regular routine from time to time can actually help you achieve gains more quickly. You might also take a serious look at your training program to determine if you are attempting to progress at a rate in that your body cannot handle. Seek out an athletic trainer, personal trainer or exercise specialist for advice on how to develop a program that will help you safely and effectively move toward your goals. Unless you are getting ready to compete in the Iron Man, the American College of Sports Medicine suggests that exercisers should participate in moderate intensity exercise for 30 to 60 minutes most days of the week. If you find that you consistently overshoot this suggestion, you may be at risk for overtraining. Pay attention to your body. If it is telling you that it’s tired or weak, take a break. Though it may not seem like it, all your hard work will not be lost if you take a few days or weeks off. Oh, and when the air quality is so bad you can taste it, stay inside. Your lungs will thank you.