INDIANAPOLIS - A Butler University researcher is warning that over-training may be detrimental to workout goals, and could pose some health risks. Adrian Shepard, assistant director of recreation overseeing fitness at Butler University, says that over-training happens when individuals don't allow their bodies to adapt to training regimens or recuperate properly from activity. According to Shepard, there are more side effects from over training than sore muscles. He warns that over-training could case a decrease in performance, increased resting heart rate and blood pressure, insomnia, gastro-intestinal disturbances, and muscle fatigue. Psychological affects include low self-esteem, depression, irritability, and general apathy.

Trainers are advised to watch for over training, but warned that approaching individuals about the problem can be a tricky situation. It's important for trainers and fitness center staff members to understand that there is usually a reason for the person's over training. Understanding that is a key to helping direct an individual to a healthier, more effective workout.

"Befriend them. Get to know what they're doing and why they're doing it," advises Shepard. "Find out what they are training for: Do they realize that what they're doing is harmful to their bodies?"

A key to avoid over-training is to address the issue from day one. Shepard advises that individuals should ease their way into exercise. This is especially true if you've been physically inactive for an extended period of time, if you're recovering from an injury, or if you're new to working out.

Learning about training and the equipment used at a facility is also important to avoiding over training. This way a person will learn the best equipment for them to use to reach their goals, and will learn how to best use the equipment at their disposal.

Some training centers and personal trainers also offer personal training assessments. This will determine a person's general level of health and fitness and sets a baseline to use to evaluate training progress.

The assessment can also identify any existing conditions that could affect training and training goals. A training assessment also helps the individual to set reasonable, attainable goals.