Welcome members to our latest Tip of the Week. 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: - lay down and rest for at least 15 minutes - record your heart rate - we will call this R1 - stand up - record your heart rate again - call this R2 - 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. Here is a simple form that will calculate your Orthostatic Heart Rate. R1 R2 Your Orthostatic Heart Rate is - bpm This tip is brought to you courtesy of Sports Coach.