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To recover from a state of parasympathetic overtraining, you have to
recover your body balance completely. Recovering may take several weeks.
You should not exercise, and instead rest completely for most of the
recovery period. You can possibly have a few days with some light aerobic
training in short sessions, and only occasionally include short, high intensity
sessions. You can also consider some other sport than your main sport.
However, it should be one you are familiar and feel comfortable with.
Control your recovery with OwnOptimizer Test by performing the test
2 – 3 times per week. If you feel that you have recovered your body balance
and you get Normal Training State or Recovered as a test result, preferably
more than once, you can consider continuing your training. When you
can start training again, you should start a new testing period with new
baseline measurements.
Note
Before you radically change your training program, consider your OwnOptimizer
results together with your subjective feelings and the symptoms you have.
You should repeat the OwnOptimizer test if you are unsure of the standardized
conditions. An individual test result can be affected by several external factors,
such as mental stress, latent illness, environmental changes (temperature,
altitude) and others.
You should update the baseline calculations at least once a year when you
start a new training season.
Analyzing the result with the PC software
If you download the results of the test from your wrist unit to the PC, you
can analyze the results with the Polar Precision Performance software. The
software offers you various ways to analyze the results and receive more
detailed information about your progress. You can also generate graphical
comparisons with your previous values.
OverReach / Overreaching (7)
Your OwnOptimizer Test indicates that you have had a very intensive
training period for several days or weeks. Your test heart rates have
continuously stayed at a high level. This seriously indicates that you
should have a complete recovery period. The longer you have trained
intensively, the longer the recovery period required to recover. Perform
the test again after at least two days of recovery.
OverTrS / Sympathetic Overtraining (8)
Your OwnOptimizer Test indicates that you have had a very intensive
training period for several days or weeks, and your recovery has not
been sufficient. This has result in a state of overtraining. To get back to
a normal training state, you have to rest for a carefully controlled
recovery period. Control your recovery with OwnOptimizer Test by
performing the test 2 – 3 times per week.
OverTrP / Parasympathetic Overtraining (9)
Your heart rates have stayed at a low level, which is generally interpreted
as a sign of a good recovery. However, other parameters indicate
parasympathetic overtraining. You may have trained with high volumes
for a long time and your recovery times may not have been long enough.
You should check if you have other signs of overtraining. For example,
overtraining is marked by decreased performance, increased fatigue,
mood disturbances, sleeping problems, persistent muscle soreness and/
or a feeling of being burnt out or stale. You may also have been
subjected to other stresses.
In general, the development of parasympathetic overtraining requires a
long history of heavy training volumes.