In my last blog, I put forth the idea that in the wrong application, exercise (particularly endurance exercise) can be hazardous to your health. I also described the basic hormonal implications of different types of exercise (short, intense bursts of activity boost hormone production; slower, prolonged activities suppress it). Now that we know what we're up against as athletes, let’s take a look at what you can do to optimize your training and preserve your hormonal resources.

We can assume that most people train with the goals of looking, feeling and performing better. And we certainly want to get the most out of the time, energy, and resources we invest. Some people are willing to sacrifice their long-term health and wellness for short-term gains in performance by using performance-enhancing drugs, but these are few when we look at mass participation numbers. These people will face the consequences of their actions sooner or later. Meanwhile, the rest of us will most likely struggle with the challenge of how we can protect our health while promoting our performance most effectively and cost efficiently. The basic and most fundamental step in this process is to determine what your body's core NEEDS--in terms of both training and nutrition--really are.

Since I have been in the endurance world for 25+ years and have participated in and watched these sports evolve and grow, I have personally seen a LOT of trends come and go. When I think back to the mid 1980’s when I began training for triathlons, the only source of information available was Triathlete Magazine--and a couple of random books in the college library (one by triathlon legend Dave Scott). The training programs that were prescribed at the time were not unlike anything you will find from the most popular coaches today. If you don’t find that unnerving, you should! To be fair, there are some coaches that are very attuned to the demands of training, along with how it all plays into overall health and longevity, but they are very rare.

So what do we do if even our so-called experts (coaches) don’t really understand this stuff? First off, you need to really start paying attention to the signals your body is giving you. Signals are always there; we just ignore them most of the time. I’m not saying it’s easy to discern when it’s best to forge ahead and do a workout when you are tired, or to take a day off instead. Part of the over-stressing and compensation process to improve fitness requires that you push yourself through some normally perceived limits. If you are just going by feel, one great strategy that I learned from 7-time Ironman World Champion Mark Allen is to go ahead and get yourself out the door; if you still feel crummy after 10-15 minutes, then turn around and go home. Some days you will get your motor running and then you are free to go ahead and do a higher quality workout. This is rudimentary for numerous reasons, but better than nothing when you are feeling run down and have no other means to measure your readiness.

There are some more high-tech ways to help you manage your training, too. One that has been around for a long time and is very commonly used is the heart-rate (HR) monitor. Using this device is pretty simple and after using it for a short period most people will start to know what their normal HR ranges will be for different efforts. What I think is the most useful way to use a HRM is when your HR levels are NOT doing what you expect. Often there will be readings that are higher or lower than normal expected ranges and this should be recognized as a “red-flag” that something isn’t right with your body. When you see this happen it is time to reign in your training until your body bounces back and normal ranges are achieved.

Another great device that is newer and not as commonly known is called Heart rate variability (HRV). HRV uses a similar chest strap as the HRM, but captures the pattern of how the heart is beating rather than just the rate. HRV is a great tool to assess the overall condition of your systems and readiness for different bouts of training. What I think is most valuable with HRV is it isn’t just about your training; with HRV all stress is accounted for and is revealed in the reading. When used properly, HRV can be a great tool to manage your training bouts and in the long term will go a long way to preserving your hormonal health.

Computer based HRV programs are available and they tend to be pricey. For the last year I have used the HRV program from Ithlete (http://www.myithlete.com/), which is an Apple based application for $49.99. This is the best value I have found to have this kind of technology and it is even better having it at your fingertips with your Iphone or Itouch, rather than having it only on a computer.

If money is no object, I recommend the Omega Wave (http://www.omegawave.com/). This is the state-of-the-art assessment tool that will give you more information about your body than you knew existed! I have been fortunate to have access to this technology at a couple places I have worked with and definitely have it on my wish list!

As always, don’t forget that Bioletics physiological assessments are important tools that can be used to help you monitor and maintain your hormonal health. We offer an array of assessment options, all of which play into critical foundational support. Without having all these foundational elements in place, your hormonal status will not be optimal. To view your assessment options, please visit http://bioletics.com/content/order-now.

If you have questions about Bioletics or need help deciding which assessments are right for you,please feel free to contact me directly at tim@bioletics.com. Or call #888.371.1033.