Some people for years can not bring themselves to go to a nearby fitness club and at least learn the schedule and cost of classes. Others, in contrast to this extreme, spend all their free time in the native atmosphere of the gym. As a result, the old truth is confirmed: in any case you need to know the measure. The total absence of sport in life is also bad, as is its excessive presence - in fact it threatens with overtraining syndrome.
Overtraining: features
Overtraining is a pathological condition that has unpleasant consequences for the body. It is characterized by the fact that a person is physically and mentally exhausted, loses motivation. His muscles do not have time to recover, amino acids are in a deficit state, even the destruction of muscle tissue and the overload of the central nervous system are possible. That's why it's so important not to torment your body with an unbearable load, but to go clearly on the instructions of a fitness instructor.
Over-training: symptoms
Overtraining in sports, or sports illness, is a very unpleasant condition for an athlete. Usually overtraining is expressed in the following signs:
- lack of progress as a result of training, and in some cases - regression;
- manifestation of symptoms of an infectious disease due to decreased immunity;
- aching or other non-receding muscular pain;
- sudden loss of motivation for training;
- unusually fast fatigue;
- short temper and irritability;
- Depressed state, depression;
- a significant decrease in appetite;
- disturbances in the work of the heart;
- a perceptible decline in strength;
- lymphocytopenia.
In rare cases, overtraining is asymptomatic, but even in this case it can be recognized: the results of training during such a period have traditionally experienced a plateau effect, that is, regardless of the load, they do not move in any direction. However, one can not put such a diagnosis on its own: only the experienced doctor can understand all the intricacies, which should be addressed.
How to avoid overtraining?
As with many other diseases, it is much easier to avoid overtraining than to cure it and get rid of all the negative consequences. In this you can help simple measures:
- the frequency of training recommended by the trainer;
- full, proper nutrition;
- a good sleep (8-9 hours a day);
- Timely hardening;
- split-workout.
Such a simple set of rules and most importantly - an adequate attitude to the sport - will certainly help you never return to this state. He is usually subject to either novice enthusiasts, or seeking to excessively increase the burden of professionals.
Over-training: treatment
If the state of overtraining of muscles is confirmed, then the following measures should be taken immediately, which will help to quickly overcome such an unusual disease and continue with
- to accelerate the results it is necessary to undergo a course of cryotherapy or thermotherapy;
- need a break in the schedule of training for 5-7 days;
- even after returning the first time, reduce the amount of workout;
- watch for food - it must be exceptionally correct;
- it is important to achieve a full sleep at least 10 hours a day;
- if necessary, take adaptogens;
- a deep professional muscular massage is shown.
How can I tell if the treatment helped? First, the depressed state will disappear, and secondly, after returning to training, you will be able to observe progress.