Overtraining:
A
Simple
Test
Through
Your
Heart
Rate
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This week we
will talk about
overtraining, a
problem faced by
many of us. We
know that we
must train hard
in order to
achieve our
goals, but how
hard is too
hard? We provide
you this week
with a very
simple test to
see if you are
overtraining.
This test is
known as the
Orthostatic
Heart Rate Test,
and it involves
calculating your
heart rate, then
calculating it
again after a
very small
effort.
To begin, you
will need a
stopwatch so you
can measure your
heart rate. In
order to measure
your heart rate,
find a place on
your body (just
to the side of
your Adam's
apple, or on
your wrist), and
calculate the
number of pulses
in 10 seconds.
Then multiply
that number by 6
and you have
your heart rate
in beats per
minute.
Now, follow
these simple
instructions:
1) Lay down and
rest for at
least 15 minutes
2) Record your
heart rate - we
will call this
R1
3) Stand Up
<-small effort!
4) Record your
heart rate again
- call this R2
5) Record the
difference
between R2 and
R1.
If this
difference is
greater than
15-20 beats,
then you are
probably
overtraining.
You have not
fully recovered
from the
previous day's
workout and you
should consider
adjusting your
workout routine.
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