Overtraining is the problem of hard
Perseverance is considered an essential attribute of success. Especially in sports. But recently, doctors have found too many athletes, winning laziness and watching physical form, waiting for another danger. Feet eyes are blurring, and physical activity leave a feeling of weakness.
What causes this condition and how to avoid it?
Sports doctors say that overtraining is characterized by two categories of people: beginners, whose bodies are not yet adapted to physical exercise,
and professional athletes who are faced with the “plateau effect” (stop progress in their achievements and seek to improve the situation by increasing loads.
The main mistake of all who go overboard with exercise, it is the principle of “more — better”. But whatever goal you pursued: to lose weight, increase fitness, improve health, — athletic exercises, as a medicine, should be properly dosed. Excessive tension leads only to exhaustion and upset the systems of the body, feeling tired and loss, or, conversely, brutal enhancing appetite. In short, no good.
Among the most common causes of overtraining — excessively heavy piznarski, excessive repetition of exercises on the same muscles and excessive exercise. Those who aid training want to lose weight, feeling terrible fatigue after exercise can be caused by inadequate or unbalanced diet. Overtraining is caused and sleep disorders. Poor sleep may be a consequence of the late evening of training and the big breaks in the food. Last time eating 17 PM such sufferers Wake up at 6 am because rather hungry.
Excessive exercise make themselves known disorders of sleep and wakefulness, General weakness, feeling of constant fatigue, irritability, bad mood. Peretrenirovannost may even suffer from so-called kardialgichesky syndrome — to feel pain or tingling in the chest. Of course, such symptoms will reduce motivation to train, and Yes to a healthy lifestyle in General.
Actually, of course, excessive physical activity have nothing to do with proper way of life. On the contrary, according to doctors, at a physiological level, the body is over-trained person is in a constant state of tension and wasteful energy consumption. The processes of catabolism (splitting) in its cells begin to predominate over anabolic (accumulation and synthesis of essential nutrients), and as a result of muscle and other tissue does not recover sufficiently. Such people there is a shortage of essential amino acids, which leads to deterioration of metabolism and a malfunction in the nervous system.
Treatment — is an extreme measure. Better just not to bring the body to such a state. First of all, experts advise to observe the intensity and frequency of sessions. The muscle recovery takes an average of about 2-4 days, and the peak of their good form after the workout falls on day 6-7. Therefore, if your goal — to increase the amount of muscle mass, you should do exercises on different muscle groups so that the frequency of exercises for one muscle group more than 1 times a week. If you want to lose weight, you can do a small (20 to 40 minutes of workout every day or serious (from 40 minutes to 2 hours) 2-4 times a week. However, watch your state. If after the next set of exercises you don’t feel a burst of good mood, lack of energy — therefore, the intensity or frequency of training should be reduced.
Of course, in any case, you can’t train when you are sick, even if you have only the first symptoms of a cold or flu. This may give serious complications and damage to your immune system. Another factor that may may ease your craving for the sport — the hardships of life, personal or work problems or other stresses. During such periods, should keep themselves and reconsider your workout as long as you do not still feel a surge of enthusiasm…