PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

HEART RATE AND OVERTRAINING: HOW TO TRACK YOUR TRAINING STRESS AND RECOVERY Overtraining in endurance athletes tends to affect both heart rate (HR) and heart rate variability (HRV), two physiological markers widely used to track training stress and recovery. HRV Tends to Drop: Research consistently shows that HRV decreases with overtraining, signaling a shift toward more sympathetic (stress-related) activity and less parasympathetic (rest-and-digest) activity. This altered autonomic balance is a well-recognized sign of overtraining syndrome. Studies that used Poincaré plot analysis found that athletes suffering from overtraining displayed significantly lower HRV than control subjects, which suggests reduced vagal (parasympathetic) tone and a limited ability to recover from hard training ( Wiley Online Library ). Resting Heart Rate Increases: Overtrained athletes sometimes show an elevated resting heart rate, particularly in the morning. This uptick reflects higher sympathetic drive o...

  CORTISOL AND OVERTRAINING: UNDERSTANDING HOW YOUR WORKOUTS IMPACT THIS HORMONE Cortisol, a glucocorticoid hormone produced by the adrenal cortex, plays a key role in how the body responds to physical and psychological stress, including the demands of intense exercise. Overtraining syndrome (OTS) occurs when excessive training without enough recovery leads to a drop in performance, ongoing fatigue, and disruptions in several body systems, including cortisol regulation. Cortisol Levels and Patterns in Overtraining Research shows that cortisol levels in saliva and blood often rise during periods of heavy training, especially in athletes reporting symptoms of “staleness” or overtraining. For example, female swimmers in an overtrained state were found to have higher salivary cortisol levels than at their baseline, with these increases linked to worse mood and declining performance ( ScienceDirect ; British Journal of Sports Medicine ). Still, not every study finds elevated cortisol in...

TESTOSTERONE AND OVERTRAINING   Research has consistently shown that excessive training—especially when athletes don’t allow for enough recovery—can mess with hormonal balance, particularly in men. Overtraining, which means pushing past normal training intensity and volume without giving your body time to rest, is known to cause drops in testosterone. These drops are often paired with spikes in cortisol, the primary stress hormone, which push the body into a more muscle-breaking (catabolic) state instead of the muscle-building (anabolic) effects that testosterone usually supports. One of the earliest studies to examine this found that male athletes who overtrained saw their testosterone levels fall, and these levels didn’t bounce back for months after they got their training under control. The study also found a tight link between lower testosterone and higher cortisol, suggesting that these hormonal changes are not just a sign of overtraining, but also part of how it hurts perform...

BREAST SELF-EXAMINATION: ESSENTIAL INFORMATION ABOUT THIS IMPORTANT PROCEDURE   Breast self-examination (BSE) helps people become familiar with the everyday look and feel of their breasts, making it easier to spot changes that might need further attention. Though there’s debate over whether BSE actually reduces breast cancer deaths, it’s still used as a breast awareness tool, especially in places where access to regular clinical exams or mammograms is limited [Journal of Clinical Nursing; BMC Women's Health]. How to Perform a Breast Self-Examination Best Timing: If you menstruate, the ideal time for BSE is a few days after your period ends, when your breasts are less likely to be swollen or sore. Pick the same date each month for those who don’t menstruate to stay consistent [PLOS ONE]. Visual Check: Stand before a mirror with straight shoulders and arms on your hips. Look for changes in shape, size, skin texture, or the appearance of your nipples. Then, raise your arms and check a...

OVERTRAINING: PHYSICAL AND PSYCHOLOGICAL SYMPTOMS OF TRAINING TOO MUCH   Overtraining happens when someone exercises so intensely or often that their body can’t keep up with the demands for recovery. This isn’t just about being sore after a challenging workout—overtraining syndrome (OTS) is a well-documented condition that takes a toll on the body and mind (ResearchGate; Wiley Online Library). Physiological Effects: When rest doesn’t match training, the body starts to break down. Muscles recover more slowly, hormone levels (like cortisol and testosterone) may shift, and the immune system weakens, leaving people more likely to get sick or hurt (ResearchGate; Wiley Online Library). If overtraining becomes chronic, it can shrink muscle mass, reduce metabolism, and even hurt your heart’s ability to function well (Taylor & Francis; MDPI). Research also points to problems in neuroendocrine and immune pathways, with higher inflammation and changes in stress hormones (Springer; Redox B...

TESTICULAR CANCER: THIS ONE-MINUTE EXAM IS UNKNOWN TO MANY YOUNG MEN Most Americans mistakenly believe that testicular cancer is a risk for older men, but the reality is different: it strikes men between 20 and 40 most often. According to a new Ohio State University Wexner Medical Center survey, early detection makes all the difference, but confusion about symptoms and screening is still widespread. Testicular cancer affects nearly 10,000 adults in the U.S. every year, yet only 13% of adults surveyed correctly identified that it’s most common in men under 40. Even more telling, two-thirds of respondents thought screenings are only necessary after age 40, when doctors say self-exams matter most for men in their twenties and thirties. Dr. Shawn Dason, a urologic oncologist at OSUCCC – James, isn’t surprised by the confusion. “A lot of young men don’t expect to face something like this in their twenties or thirties,” he said. “They’re focused on their careers or everyday life, not their h...

 MUSCLE BUILDING IN WOMEN Muscle building in women is often misunderstood, but the science paints a much more nuanced—and encouraging—picture than most people realize. Baseline Differences: Women typically start with less muscle mass than men due to hormonal differences. Testosterone, present at higher levels in men, is a key driver for muscle growth and maintenance. On average, women have about 40% less upper body muscle than men. In contrast, the difference in lower body muscle is less pronounced for individuals of similar age and activity (Journal of Applied Physiology). This doesn't mean can't—it simply means they're from a different starting point. Muscle Growth Response to Training: Interestingly, when women and men follow the same resistance training programs, their relative muscle size and strength improvements are similar. While women may not reach the same absolute levels of muscle mass or strength as men, the percentage gains from their starting points are just a...