Overtraining is an important topic for non athletes, athletes and sports competitors, especially those who play two sports at the same time, go right from one sport season to the next without taking a break or train hard year-round for a single sport.

   A reader sent me an e-mail, asking why competitive swimmers seem to get an inordinate number of colds and illnesses. Since he was a swimmer, he wondered if this was due to overtraining and if so, should he be concerned?

   It's true that swimmers, like other athletes who overtrain for their sport, are more susceptible to upper respiratory infections. In fact, we know that regular, moderate exercise helps decrease susceptibility to such infections, but prolonged, high-intensity exercise increases risk.

   The exercise habits of the reader who e-mailed me are such that he swims 20-30 minutes, three to four times per week. I can almost guarantee that exercise at this level rarely is associated with overtraining. (From Mike: unless he cannot relax in the water well enough.)
   Overtraining is a physiological and psychological state that occurs when high volume or high intensity training is combined with inadequate periods of rest. Another term sometimes given to overtraining is "staleness."

   In addition to being at increased risk for developing an upper respiratory infection, athletes who over-train often complain of feeling "whipped" or "wrung-out" even before they work out. Additionally, athletes who are over-trained experience decreased levels of performance. This is due to decreases in aerobic endurance, muscle strength and agility and coordination. Also, body weight may fluctuate and heart rate during exercise is higher than usual -- indicating exercise is more taxing. Finally, sleep habits and appetite are often disturbed, compounding further the poor health status of the athlete.

   As a parent or coach, every reasonable attempt should be made to avoid having an athlete become over-trained. Strategies to accomplish this include proper nutrition, allowing days of rest, monitoring total exercise amount and varying exercise intensity to include both moderate and high intensity workouts. Once an athlete becomes over-trained, it may take several months to fully recover.

   For athletes who are obsessed with training and elite level performance, overtraining can pose a real problem. And these days it seems more likely, as one sport season blends into another or year-round activity becomes the norm. Avoid becoming over-trained by balancing your exercise habits with proper amounts of rest.

Dr. Steven Keteyian is program director of preventive cardiology at the Henry Ford Heart & Vascular Institute in Detroit. Write him in care of Health & Fitness, The Detroit News, 615 W. Lafayette, Detroit, MI 48226, or send e-mail to him at health@detnews.com.