如何能知道自己訓練過度呢？

The first sign is an increase in waking heart rate of eight beats per minute greater than the average level of the preceding week.
第一個跡象是早上起床的安靜心跳，比前一周平均心臟率每分鐘多8次。（安靜心跳異常）

A drop in waking body weight of three pounds on any day from a previously stable body weight is another sign.
在任何一天的早起體重比之前穩定體重降三磅是另一個警訊。（體重不正常下降）

If there is an inability to fall asleep, waking up too early, restlessness or if you are having abnormal mood swings or loss of motivation, cut back. Illnesses or infections indicate a depressed immune function, which may mean overtraining.
如果無法入睡，起床太早，煩躁不安或如果您有異常的情緒波動。疾病或感染表示低迷的免疫功能，這可能意味著過度訓練。（睡眠品質不好，情緒不穩定，免疫功能下降）

If overtraining syndrome is suspected then,
如果懷疑有過度訓練綜合徵.......

1. Stop regular training entirely for one week. Jog lightly for one or two miles and stretch for 30 minutes each day.
完全停止定期訓練，為期一周。輕鬆運動1或2英里，每天30分鐘的伸展。

2. Reduce protein intake to 15 per cent and increase carbohydrates to 70 per cent total calories.
減少蛋白質的攝入量以15％和增加碳水化合物總熱量的70％。

3. Increase sleep to nine hours solid per night with a one-hour midafternoon nap.
增加睡眠到九個小時，午後小睡一小時

Avoid overtraining: monitor signs, reduce intensity and increase sleep at the first indication.
避免過度訓練監控的跡象，降低強度，提高睡眠的第一個跡象。


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