Real overtraining is a very dangerous phenomenon, it threatens not only to reduce sports performance, but also serious consequences for overall health. But often ordinary laziness is taken for overtraining, the progress of training usually stops for this reason. Underestimating overtraining is as dangerous as overestimating, healthy self-criticism and objective vision are necessary. These are specific criteria for determining overtraining.
Overtraining does not come only to professional athletes, it can be a consequence of the very first trainings in the life of an amateur. But most often beginners define overtraining, lack of discipline and volitional qualities. It is also common to think that overtraining is a myth.
In fact, overtraining is real, it comes after exhausting workouts for running, lifting weights, any other intense load. The human body is able to withstand huge loads, but endurance has limitations.
If you properly prepare for loads, the body will withstand them, but in ambitious beginners, preparation may be insufficient.
How to determine overtraining?
True overtraining is a set of physical symptoms that can not be ignored. Having experienced this once, you can not confuse it with regular muscle pain after training.
For diagnosis it is necessary to check yourself for the presence of these symptoms:
Problems with sleep, in particular-insomnia;
Increased pulse and increased blood pressure at rest;
Indigestion;
Low energy level on days without physical exertion;
Bad mood for no reason, apathy, feeling of sadness;
Decreased self-esteem, loss of motivation.
As we see, the main symptoms of overtraining do not include muscle pain. Signs are similar to the state of chronic fatigue, in a complex they accurately reproduce the symptoms of depression.
Man after overwork
What is overtraining dangerous?
In severe cases, overtraining affects the human immune system, defenses decrease, the body becomes prone to respiratory tract diseases, colds and viral diseases. In this state, the body is not able to fully recover, so cuts and other damage heal much longer than usual.
If you find at least some of the listed symptoms, you need to take a break in training. This may not be overtraining, but another physical disorder, but the loads will be contraindicated anyway.
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Who is prone to overtraining?
Overtraining can affect everyone, but some groups of athletes are more likely than others:
Those who train too hard, but are not able to objectively assess their physical condition;
When the loads increase to move to the next level;
When in each exercise put the maximum effort, but at the same time train irregularly;
With insufficient recovery and Nutrition, lack of sleep and an abundance of stress.
The athlete is overworked
To get rid of overtraining, it is important to protect yourself from physical and emotional stress. The feeling of fatigue is subjective, it can arise not in physiology, but at the level of Psychology. It is equally important to recalculate the combination of proteins, fats and carbohydrates in the diet to ensure that the nutritional value of the diet corresponds to the level of load.
The best remedy for overtraining is rest, the sooner you detect the problem, the faster rest will do. You can return to sports only after a full recovery. The first overtraining becomes a valuable experience, thanks to which people become aware of their mistakes and rebuild the program according to the physical resources of their body.
Finess Head 