Overtraining from exercise: how to avoid and recover quickly
- Overtraining: signs of excessive exercise
- How to avoid excessive physical stress on the body
- Proper nutrition of athletes
Many people find it difficult to get a regular workout, and in the hall and even force ourselves to play better. But there is another extreme — when the athletes so often, and are engaged in intense exercise that induces a state of overtraining. In this progress from training will gradually disappear and even quite simple the load is given is extremely difficult.
After that the part of athletes, not knowing what was happening, revise the training program and further taxing your body than only exacerbate the stress. As a result, these unsuccessful attempts were a waste of time and energy without solving the problem. Unfortunately, quite often this leads to psychological decline and even abandonment of the sports.
Overtraining: signs of excessive exercise
For the first time the overtraining syndrome described by McKenzie, who believed that the main cause is depletion of the nervous system. In turn, Carman believed that the symptoms of total loss of strength associated with the maladjustment of the organism in combination with the violation of his regulatory powers. Simply put, it is a special form of imbalance between training and muscular rest. That is, the body does not have time to fully recover after excessive exercise during the time allotted to rest.
Overtraining is 3 main stages:
Extreme exhaustion, manifested a strong sense of fatigue, sluggishness, apathy. Often occurs after a long grueling competition and may cause negative changes in the body.
Pathological condition associated with prolonged physical and mental stress. As manifested in the body as a whole and in particular groups of muscles. When identifying the issue, followed by a completely stop the exercise and go to rehabilitation therapy.
Its main manifestation is overload of the nervous system that leads to neurosis. The condition is characterized by irritability, resentment, loss of coordination and sleep. Marked hormonal and other physiological malfunctions. There comes an aversion to all physical exercises.
Causes of overtraining can be:
- excessive exercise in an attempt to make the class as intense;
- too frequent sessions with a large number of approaches.
- the monotony and invariability of a set of exercises;
- health problems, stress and lack of medical control.
How to avoid excessive physical stress on the body
For starters, we should realize that to drive yourself in such a state almost everyone who is actively involved in sports and committed to good results. Therefore, in order to avoid negative consequences, you should follow some rules.
- Periodically rest from active training.
Experts recommend after 10-12 weeks of intensive classes to allocate one week for simple exercises — stretching, Jogging, etc.
- To choose the right training program.
When choosing exercises, you need to consider your age, gender, health status and other characteristics of the organism. Beginners should not immediately start training for professionals: it is better to ask for help in the preparation of individual programs to the experts.
- Quality rest.
During the time between workouts the body needs time to fully recover and prepare for the new loads. This contributes to a restful sleep of at least 8 hours. At the same time to go to bed before midnight. You also need to avoid a variety of stimulants — coffee, alcohol, cigarettes.
- Eat right.
Quality and balanced diet — the guarantee of health and success sports. Do not overeat or, conversely, overly restrict your diet. It should be a sufficient amount of fats, proteins and carbohydrates.
- To maintain the health.
You should carefully monitor your health, and promptly treat detected diseases. Try to toughen up and boost your immune system, for example, taking antioxidants and Echinacea.
- To take care of the nervous system.
To avoid stressful situations, try to remain calm and in a good mood. It is especially important to improve relations in the family because the support of loved ones is an important factor of any success.
If excessive exercise and lack of rest has led to overtraining, it is necessary to radically revise its sport mode, with the exception of a long and exhausting exercise. In severe cases, you need to take a break for 1-3 weeks and then gradually return to the normal mode of employment.
Proper nutrition of athletes
Complete recovery of the body impossible without receiving all nutrients in the right amount. Therefore, it is necessary to eat properly and adequately. It is especially important to monitor the amount of protein in the body, which is the raw material for muscle building. In compiling the diet should focus on the norm — not less than 2 g of protein per 1 kg of body weight of the athlete. It is equally important that the body receives full quantity of carbohydrates which are the main source of energy and help the body recover quickly.
For normal heart activity, is more likely to eat foods high in potassium — bananas, dried apricots, baked potatoes. A healthy hormonal balance can be maintain an adequate amount in the diet of polyunsaturated fats.
Proper nutrition must be present as pre-workout and after it. Before serious exercise, many athletes take supplements — amino acids, protein shakes, drugs ligaments. And, after the class is to use fast carbs to help the speedy recovery of glycogen levels in the body.
It is also important to stay hydrated, and during exercise, clean water can be replaced by a special drinks with electrolytes — magnesium, potassium, calcium. We should not forget about vitamin-mineral complexes that are widely available on the market.
Thus, to avoid overtraining, you need to build your workout regimen, plan good nutrition and relaxation. If the problem still showed up, to cope with fatigue will help a break from intense physical activity and a healthy lifestyle.
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