Many athletes are cornering themselves further progress. After all, with manifestations of overtraining it is often difficult to even carry out a minimal load.
At the same time, getting such a problem is quite simple. Much harder to deal with the consequences. Everything else, despite an abundance of publications on this issue is actually necessary and useful there is practically no information on how to get out of this state.
As a result, the athlete, not knowing what to do, loses time and energy on unsuccessful attempts to rectify the situation. The result is serious decline, attempts to find a training program, extra throwing. Following this, there is a psychological decline and, as a result, many almost stop working on themselves.
- What is overtraining
- Signs and symptoms of overtraining
- Overwork
- Overvoltage
- Overtraining
- How to determine overtraining?
- Causes
- How to avoid overtraining?
- Recovery
- Preventative procedures
- What to do with overtraining
- About nutrition
- How to prevent
What is overtraining
The first description of the syndrome was made by Mackenzie. According to him, it’s in primarily depletion of the nervous system. Karhman believed that this maladaptation combined with regulatory disruption body abilities.
Simply put, overtraining can be called a violation balance between recovery and training. This condition organism in which he does not have time to fully recover after high loads. In this regard, many experts prefer use the term under-recovery.
Signs and symptoms of overtraining
Moreover, not all trainers consider this condition common. Canadian trainer Thibodeau noted that for his entire rich practice only once observed a similar state. AT in most cases this is just the laziness of the athlete work, and inability to feel your body and properly restore.
It should be noted that, although he is in many respects right, you can still make some corrections. After all, in fact there are several overtraining stages. And each of them has its own symptoms.
- Overwork
- Overvoltage
- Overtraining
Next, we will analyze these stages in more detail.
Overwork
The extreme stage of fatigue. Often observed after long competitions going on more than one day. The main manifestations are considered lethargy, fatigue. Somewhere in ten percent of girls with overwork fatigue of the menstrual cycle. Unlike fatigue, which in principle is a normal physiological state overwork can lead to pathological changes in the body.
Overvoltage
This is already a pathological change caused by a long psychological and physical stress. May manifest as in individual muscle, and in a group. At the same time in different sports This condition is primarily affected by different muscles. At boxers are metacarpals, and weightlifters have lumbar arches vertebrae.
It should be noted that at the very beginning of development, overvoltage does not appear and does not affect the results of the athlete. AT this period can only be determined by medical analyzes.
If this problem is not detected in a timely manner, it can lead to serious problems. Including diseases of certain organs. Therefore, when overvoltage is detected, it is important to stop training and conduct a course of rehabilitation therapy.
Overtraining
The main symptom is neurosis. Leads to him excessive tension of the nervous system. Moreover, the person is unnecessarily annoyed and touchy. He has an aversion to training. Sleep is disturbed.
Physiological indicators are changing. In particular, the number of heart contractions increases, coordination is disturbed movements. Hormonal disruptions occur. Output reduction Anabolic hormones adversely affect muscles.
Actually, Thibodo spoke about this third stage. But not only she is extremely dangerous. The remaining stages are no less dangerous and also can lead to many problems. At least breaking your training process.
How to determine overtraining?
There are a number of tests that can show the presence of overtraining. Some of them can be carried out independently. Measure immediately after waking up, the pulse rate. With an increase of 12 strokes, we can talk about overtraining. After that stand up in a standing position and measure your heart rate again. With a difference of twenty strokes or more the diagnosis is confirmed. You can also change notice on the cardiogram. Their depth depends on the degree Problems.
Causes
In order to avoid the problem you need to know the reasons for it occurrence. And then there is a chance, if not to avoid it, then at least notice in time and proceed with the decision. In principle, there are a number the main points that lead to overtraining.
In different sports, the reasons may vary slightly. At bodybuilders and weightlifters are as follows. First of all, work with maximum weight in one repetition. Moreover, to a similar man does not prepare. Recovery takes at least a week. Behind this time the central nervous system comes to life.
Another reason is the frequent work in training to failure. Athletes thus try to make the workout more intense. Again, the nervous system suffers, it just doesn’t manages to recover.
Volumetric and too frequent workouts. They usually sin novice bodybuilders. However, they quickly fade. Muscle and ligaments do not have time to completely relax. A newbie should do for training a maximum of twenty approaches.
Monotonous workouts. Preferably every two to three weeks change the training program or just swap exercises. Thanks to this, the nervous system does not have time to overwork.
Also affected by stress, health problems, family problems, lack of medical control. It can all become cause overtraining.
How to avoid overtraining?
Almost anyone can drive themselves into such a state. Wherein recovering is much harder than getting sick. Although before the third stage try to hold out. In this case, the first and second stages quite common. To avoid them better, stick to some rules.
1It is necessary to periodically rest from training. Then eat, having worked ten – twelve weeks you need to give yourself a week of rest. It is not necessary to completely cancel the workout. Can in it’s time to do stretching, jogging and other exercises not used in conventional training.2 It is necessary to choose the appropriate body program. Most beginners take programs training on the Internet. There are mainly training professionals. But they have more developed recovery functions organism. This is the result of many years of training. Yes, and genetically they are more disposed to such loads. 3 If you still decide practice, maximize your abilities more attention to relaxation. So your body is more likely normalizes. Avoid various stimulants. These include coffee, alcohol, cigarettes. Be sure to go to bed before twelve hours of the night. And sleep at least eight hours. Make a habit of sleeping at least half an hour in the afternoon. 4 eat. Normal nutrition is in many ways a guarantee success. Do not overeat. But you can’t go hungry either. Try to eat exactly as much as your body needs. Moreover, in the period active workouts do not give up carbohydrates if it is not shown for medical reasons. 5 Do not forget timely treat diseases of an infectious nature. Various infections constantly stick to athletes during peak loads. Better yet, try not to let anyone get sick. To do this, increase immunity in all possible ways. His increases the intake of antioxidants and infusions of some herbs (echinacea) .6 Avoid stressful situations. This is especially true for the family. It has long been noted the fact of the influence of family relations on the physical condition of the athlete. Without any support from loved ones, the results are declining.
Recovery
Recovery speed is largely dependent on nutrition, as well as on competent intake of supplements. At the same time, nutrition is important before training and after it. Before hard work, supplements are taken, providing muscle recovery. It can be protein shakes, amino acids and preparations for ligaments.
After training, you need to eat fast carbohydrates. helps restore glycogen levels. Do not forget during training about water. And it’s better to replace it with drinks containing electrolytes (magnesium, potassium, calcium).
It should be noted that vitamin and mineral complexes have of great importance in the pharmacological recovery of athletes after loading. Now on the market they are represented in large number of options. Differing from each other both in price and in composition.
Keep in mind that vitamins are regulators. metabolism. Only with their participation in the body are active substances. These are primarily enzymes that break down carbohydrates, fats and squirrels.
Preventative procedures
In order to avoid small microtraumas, due care must be taken. attention to warm-up exercises before training. Not neglect them. After all, microtraumas greatly complicate the process training and significantly reduce the results. Ultimately lead to overtraining.
A very good prevention is static stretching. Her exercises normalize blood supply to muscles and improve elasticity of ligaments. After training, stretching reduces stress and removes the feeling of “clogged” muscles.
A good way to recover is to go to a Russian bath either in the sauna. This is a good way to relax your muscles. Also though occasionally you need to remember a procedure such as massage. He’s good It helps to restore muscle and reduce nervousness.
What to do with overtraining
Often it is necessary to observe that athletes with a decrease The results increase the training load. Also apply more intense training facilities. That is, instead of body recoveries are exacerbating the problem. After all, in in most cases, the reason for the decrease in results is just overtraining.
To avoid complications, it is necessary to identify the symptom. overtraining as early as possible. This principle works here more time is needed to restore an athlete than which he was in a pathological condition.
The most effective treatment is to change the regimen. training sessions. Long training should be excluded from the training process. exhausting exercises. Also not standing in that condition get involved in multi-component exercises.
In severe cases, training stops for a period of one to three weeks. This time a person should devote to outdoor activities. At the end of the rest, he should begin to return to sports mode.
You need to start only with small loads. Giving preference general physical fitness. And only after improving the overall athlete states can go to special exercises.
You can also use some pharmacological drugs, contributing to the speedy return of the body to normal state. These are adaptogens such as tincture of Schisandra chinensis, ginseng and some others.
There are some synthetic drugs in pharmacies contributing to the adaptation of the body. These are riboxin, mildronate and some similar drugs. Also do not forget about nootropic drugs they are needed to activate the brain and psychological recovery.
For a full recovery, you need to get enough sleep. To normalize sleep, you can use herbal teas. For their foundation You can take Valerian, mint, St. John’s wort. If it is impossible to brew teas can take advantage of extracts from these herbs.
About nutrition
For a full recovery, the body must receive everything useful substances in the volume that he needs. therefore it’s so important to eat well. This will accelerate the return to normal training work.
First of all, you need to monitor enough protein in the diet. It should be at least two grams per kilogram weight. Ideally, the protein should be about three grams. Also in the diet there should be a normal amount of carbohydrates. It also contributes to faster return to form.
In this case, preference should be given to products containing a lot of potassium. It is a lot in products such as bananas, baked potatoes, dried apricots and in some others. To maintain and normalization of the hormonal background must be added to food sufficient polyunsaturated fat.
How to prevent
In order to avoid this sports disease is not necessary do something transcendental. First of all, you need to monitor your condition. Moreover, proceeding from your state, you need to do relevant findings.
If you still have a problem such as overtraining or overwork you overtake do not be upset. From any there is a way out of the situation. The main thing is not to panic and not to make mistakes, which will only exacerbate the problem.
Applying all the methods that are described in this article. You can not only determine fatigue, but also deal with it. But all try not to bring to such a state. For this you need properly build a training regimen.
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