Fitness / / August 12, 2017
Overtraining is better to prevent
overtraining - what is it?
Fitness - this medicine, it heals our body and spirit.But as any drug, in excessive dosages it becomes a poison. Bust of physical activity has a destructive force.First stop training paid dividends, then you need more and more time to recover, then the general condition worsens, and finally begin serious health problems.And do not think that overtraining - that is the lot of professional athletes.They somehow just with the correct dosing of loads, everything is fine, because they are engaged under the supervision of professional trainers.And here you are.In its earnest desire to immediately deal with the extra ten pounds may stand a few steps from the disaster.
Symptoms of overtraining
Initial symptoms of overtraining subtle.Sometimes it takes months before you begin to realize that you definitely something wrong.The fall of the effectiveness of training, not very good physical and emotional state, sleepdisturbance - all this is usually blamed on family and other stresses.Perhaps it's true.Another question is how lasting discomfort.If an acute situation is resolved, but a month later, you still do not sleep, so it is still about overtraining .Here is a list of the main symptoms of overtraining :
- Sleep Disorders.You just can not wake up in the morning, soundly sleeping 12-14 hours a day, you are irresistibly drawn to sleep during the day, or, on the contrary, it has rolled severe insomnia.You wake up unusually early, before dawn, tossing and turning, trying to get to sleep again, but all to no purpose.After the sleep you feel tired and broken.And this despite the fact that time and went to sleep enough
- Psychoemotional disorder.You can not cope with the enduring nervousness, irritability, fits of anger.Periodically attacks in a bad mood, his eyes on the wet spot
- No return on training.You are no longer able to overpower the usual training program.Dumbbells, it seems, grew heavy double.After training, you can not recover for a long time.Joints ache, muscle - pain
- Immunosuppression.You are always precipitated colds and viral diseases such as acute respiratory infections and herpes, and you are recovering more than usual
If you realize that all of this - about you, immediately take action.Because then everything will be even worse.Immoderate exercise, particularly when they are accompanied by a restrictive diet can disrupt hormones.A is - failures menstrual problems with the skin and thinning of bone tissue.In order to prevent bring to caloric intake standards, eat more fruits and vegetables, take complex vitamins with minerals.
Causes of overtraining
Which brings us to a state of overtraining ?In short, violence on his body.Physical activity - it is stressful for our body.In fact, in the stress that there is nothing wrong: not "shaking" your muscles or cardiovascular system, you can not change yourself for the better.But, as any excess stress and it destroys our psyche and our physics.If you constantly pace yourself workouts and do not give your body enough time to properly relax, stress accumulates.
This is the first cause of overtraining .Second - poor nutrition.Deficiency of calories - the most important factor determining overtraining syndrome.After all, to recover from stress, muscles need amino acids, sugars, vitamins, and so on.In the name of weight loss, you are depriving themselves the lion's share of the rules of calories, and with it lose and useful nutrients.But insufficient intake of nutrients reduces the body's ability to recover from workouts.Double blow for our body!
turns out that you personally spoil their health.Especially this subject to those who have the character of "Excellence" - the kind of person who does not live in peace because of the desire to be better than others, do not even "five", and the "five plus", andas soon as possible to ensure that what normal people spend almost years.Finally, overtraining can not avoid those who do not know that fitness - is a science, and that the neglect of simple rules not only helps to fool nature, but also put an end to your efforts.
Fortunately, overtraining is treated simply.You do not have forever to abandon fitness.First of all, give your body a chance to recover: to cancel a week or two your workout routine, replace them with walking, yoga, stretching exercises muscles.
Review your nutrition concept: bring back to normal caloric intake, eat more fruits and vegetables (about 5-8 servings per day), take complex vitamins with minerals.Particularly useful are foods high in vitamin C. As soon as you make your diet balanced, you immediately go to the amendment.
Diagnosis of overtraining
accurately diagnose overtraining syndrome not so easy.To date, the medical method does not exist, so to understand what is happening to you, you can only by circumstantial evidence.Be sure to consult with a physician to rule out the possibility of serious diseases.
You are free to spend the first diagnosis by measuring your pulse at rest.This should be done in the morning after waking up naturally, as long as you have not stood up and did not drink their morning coffee.The normal frequency of contractions for women - from 68 to 72 beats per minute.If your pulse is speeded up or, on the contrary, it slowed down, - you have cause for concern.
Prevention of overtraining
itself, to the point of overtraining case it is better not to bring.Remember the cardinal rule fitness training: less is better.
- Hire a personal trainer.It is designed for your individual training program, taking into account the possibility of your body
- Do not focus on one program.The same exercise - a monotonous effect on the same muscles.Well, any uniformity - is stressful.More time to practice on the fresh air, play tennis or badminton, get some kind of extreme passion for climbing
- Keep a training diary.There will need to make everything about your efforts - the scheme of sets and repetitions, order of exercises, working weight, your body's reactions to the new training style.This will help you identify the time slip results and prevent the occurrence of overtraining syndrome
- Do not rush.Be guided by the rule "Never increase the load by more than 10% in a week."For example, if you are used to run five kilometers, in the interest of progress, add to it 500 meters, no more than
- Drink water.Fall hydration levels in the body, however slight, noticeable effect on your condition.If you are more than an hour, you can quench their thirst for sports drinks.If you do not exercise so long, a simple drink non-carbonated water.Or diluted fruit juice
- Do not starve yourself!Starving the body healthy does not happen.Moreover, the power must be balanced, that is, in due proportion contain carbohydrates, proteins and fats (50%, 35% and 15%, respectively - the total caloric intake).
Do not run ahead of the train
Learn to listen to your body and the signals that it falls to you.It is likely that the unwillingness to run an extra kilometer or doing extra leg press is not talking about your laziness, and about your limit fatigue.There is no dispute, in order to improve the figure, it is necessary to increase the intensity of your workouts.However, work on the wear - it means to harm themselves.The key to a beautiful body - this time.The first visible changes come after a couple months of training.But the really perfect body sooner than 2,5-3 years you are, alas, did not get.You do not hurry "burning" of fat or muscle growth.The fitness as a home valued anywhere female virtue - patience.
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