The Navy SEAL Physical Fitness Guide - Uniformed Services ...

over a period of several days. A day or two of abstaining from physical activity shouldshow a return to baseline. The operator who continues endurance activities despite thebaseline elevation in heart rate will only become more overtrained.Table 12-7. Characterization and Symptoms ofOvertraining SyndromeMajor Symptoms of OvertrainingDecreased performance andmuscle strengthBurn-out or stalenessChronically fatiguedLacking motivationDisturbances in moodFeelings of depressionChange in heart rate at rest,exercise and recoveryDecreased Capacity tomake decisionsDifficulty with concentrationAngry and irritableMuscle sorenessIncreased distractibilityDifficulty sleepingIncreased susceptibility tocolds or other illnessesChanges in mood or mood swings may also be a signal that the individual isovertraining. Little data exist on mood assessment in the SEAL community. Typically,assessment of mood is accomplished with questionnaires. However, individuals who areovertraining and give an honest assessment of mood will consistently report feelings offrustration, anger, depression or an inability to feel anything at all.Cross-training, rest days, monitoring of morning heartrate, mood assessment, and taking time off from certainphysical activities will reduce overtraining errors.Overtraining differs from “overwork,” which is the temporary deterioration ofperformance capabilities due to an increase in the volume or intensity of training.Overwork is what typically happens to BUDS students. Physical and mental performancedeteriorates in the most demanding parts of the training schedule, only to rebound quicklyas the schedule lightens up. Unlike overtraining, the overworked individual is able to showan increase in physical performance when faced with a greater workload or physicalchallenge.216 Training and Sports Related Injuries