What is overtraining?
Overtraining (or overtraining) is a disruption in the functioning of various body systems caused by excessive physical exertion. Since a full recovery of muscles and the central nervous system requires at least 24-36 hours, regular training of tired muscles leads to depletion of reserves, causing increased fatigue.
The key symptoms of overtraining are a feeling of chronic fatigue, increased production of lactic acid , as well as various heartbeats. In particular, mingling can manifest itself in an excessively fast heartbeat after waking up, as well as in a noticeable increase in the time required to restore the pulse after performing the exercises.
Signs of overtraining may also include decreased testosterone , decreased immunity, sleep disturbances, loss of appetite, and even mood changes. Since milling has several stages, and also depends on the sport the athlete is involved in, the symptoms can vary significantly. It also varies the time required to get rid of overtraining.
// Factors provoking overtrain:
- Lack of nutrients during the drying cycle
- Stress in everyday life or at work
- Sleep disorders
- Chronic diseases
Peretren: causes and dangers
Novice athletes are much more prone to overtraining than professionals. A typical cause of overtraining in beginners is the desire to achieve results as quickly as possible - whether it is a set of muscle mass or weight loss during weight loss. Among other things, the risk factor is a low level of neuromuscular communication and a lack of practical experience in analyzing the signals of your body.
In this case, an excessive amount of training in a complex way disrupts the metabolism. Both the functioning of the central nervous system and the hormonal background are affected (the level of testosterone decreases, the level of the stress hormone cortisol increases, the reaction to insulin changes). Since during overtraining, the strength indicators of the muscles weaken, this can lead to sports injury.
Symptoms and signs of overtraining
In the first stages of overtraining, symptoms can be very implicit. First of all, we are talking about achieving a plateau in sports performance, despite the increase in training. Motivation may decrease, mood may suddenly deteriorate. There are problems with sleep. The following stages of overtraining are characterized by loss of appetite, decreased immunity, and chronic muscle pain.
One of the clear signs of overtraining is an excessively high pulse rate both during the exercise and immediately after waking up. This symptom is directly associated with an increased level of the stress hormone cortisol , which activates catabolic processes in the body. High cortisol not only interferes with growth muscles, but also negatively affects the immune system.
// Symptoms of overtraining:
- decrease in power indicators
- chronic fatigue
- loss of appetite
- persistent muscle pain
- various heartbeats
How to recognize the mash?
Unfortunately, none of the listed symptoms of overtraining (just like their combination) can unambiguously determine the presence of overtraining in a particular athlete. Only a sports doctor can make an accurate diagnosis, excluding other factors for the development of such conditions - including infections, chronic diseases and side effects from prescribed drugs.
However, if you exercise every day and notice similar symptoms in yourself, the likelihood of overtraining is quite high. Remember that large muscle groups need up to 48-72 hours for a full recovery - repeated training at this time will not bring additional results. Beginners are generally advised to train no more than 3-4 times a week .
Treatment and prevention of peretren
Using techniques to speed recovery helps prevent overtraining. First of all, we are talking about the alternation of strength and cardio workouts - this helps the body get rid of muscle toxins faster. At the end of classes, a hitch and a stretching of the muscles must be carried out. Some experts recommend a contrast (or cold) shower .
In addition, sports massage can help with symptoms of overtraining such as muscle pain. In particular, the regular use of a massage roller for myofascial release not only makes the muscles more elastic, but also comprehensively relieves pain. Another advantage of MFR is the study of muscle symmetry, which is especially important for bodybuilders.
// Methods of treating overtraining:
- Myofascial roller massage
- Hitch and stretch after workout
- Increase sleep
- Temporary training ban
Prohibition of training
If recovery after a short-term overtraining requires at least 3-5 days to completely abandon active sports, then a serious overtraining may require up to 4 weeks of a complete ban on training. At this time, it is recommended to sleep at least 8-9 hours a day, monitor the presence of key vitamins and minerals in the diet, and do more light cardio in the open air.
After the resumption of the load, it is necessary to keep a training diary in which both strength indicators and well-being at the end of the training should be noted. Remember that although the mash appears gradually, an experienced athlete is always able to recognize it in the first stages - and reduce the amount of stress so as not to bring the situation to a dangerous state.
Overtraining is a state of chronic fatigue of the body caused by excessive loads on both the muscles and the central nervous system. Symptoms of overtraining are a decrease in strength indicators, persistent muscle pain, problems with sleep and immunity. Since the only treatment option is a ban on training, it is important to be able to recognize the mash in time.