Peertranet - what is it? Fitness is a medicine, it heals our body and spirit. But, as with any medication, in excessive doses, it becomes a poison. Bust of physical activity has a destructive force. First workout cease to yield results, then you need more and more time to recover, then deteriorating General condition, and finally begin serious health problems. And do not think that peertranet is a lot of professional athletes. They have just the right dosage of loads, everything is fine, because they are under the supervision of professional trainers. And here you are. In his earnest desire to immediately deal with the extra ten pounds may stand in two steps from disaster.
Symptoms of overtraining
Initial symptoms of overtraining subtle. Sometimes it takes months before you begin to understand that with you is definitely something wrong. The fall of the effectiveness of training, poor physical and emotional condition, disorder of sleep - all this is usually blamed on family and other stresses. Well, maybe so. Another question how long the discomfort. If an acute situation was resolved, but a month later you still can not sleep, so it's still overtraining. Here is a list of the main symptoms of overtraining:
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Sleep disturbance. You can not Wake up in the morning, soundly sleeping 12-14 hours a day, you irresistible pulls to sleep during the day or, on the contrary, felt a wave of severe insomnia. You Wake up unusually early, before dawn, tossing and turning, trying to sleep again, but all bestolku. After a night's sleep, you feel tired and broken. And this despite the fact that time went and slept enough
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Psycho-emotional disorders. You can't cope with the enduring nervousness, irritability, fits of anger. Periodically attacks in a bad mood, eyes wet place
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No returns on training. You are not able to cope with the usual training program. Dumbbells seem to have twice as heavy. After a workout, you cannot recover. Joints ache, muscle pain
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Immunosuppression. You constantly beset colds and viral illnesses like colds and herpes, as well you longer than usual
If you understand what is this all about you, take action immediately. Because then everything will be even worse. Excessive exercise, especially when they are accompanied by a restrictive diet can disrupt hormones. But it is the failures of the menstrual cycle, skin problems and thinning of bone tissue. In order to prevent bring to normal caloric intake, eat more fruits and vegetables, take a comprehensive multivitamin with minerals.
Causes of overtraining
Which brings us to a state of overtraining? In short, the abuse of his body. Exercise is a stress to our body. In fact, in the stress there is nothing wrong: not "shaking" their muscles or cardiovascular system, you can't change yourself for the better. But, as any excessive stress he destroys our psyche, and our physics. If you pace yourself constantly training and do not give your body enough time to properly relax, stress accumulates.
This is the first cause of overtraining. The second is poor nutrition. Caloric deficit is the most important factor determining the overtraining syndrome. In order to recover from stress, muscles need amino acids, sugar, vitamins and so on. In the name of weight loss you deprive yourself of the lion's share of the required calories, and together with it and lose beneficial nutrients. Well, insufficient intake of nutrients reduces the body's ability to recover after workouts. Double blow for our body!
It turns out that you personally spoil their health. Are especially vulnerable to those who have the character of "excellence" is the type of person who does not live quietly because of the desire to be better than others, to do things not even on "five" and "five plus", and in the shortest possible time to achieve what normal people spend almost years. Finally, overtraining is not to avoid those who do not know that fitness is a science, and that the neglect of simple rules will not only help to cheat nature, but will put an end to your efforts.
Treatment of overtraining
Fortunately, peertranet treated simply. You don't have forever to refuse fitness. First of all, give your body a chance to recover: clear for a week or two your workout routine, replace them with walking, yoga, stretching exercises for muscles.
Review your nutrition plan: bring to normal caloric intake, eat more fruits and vegetables ( about 5-8 servings a day ), take a comprehensive multivitamin with minerals. Especially useful products with a high content of vitamin C. once you make your diet balanced, you immediately go on the amendment.
Diagnosis of overtraining
Accurately diagnose overtraining syndrome is not so easy. At the moment medical method does not exist, therefore, to understand what is happening to you, only on circumstantial evidence. Be sure to consult with your physician to eliminate the possibility of serious diseases.
You can spend the first diagnosis by measuring your heart rate at rest. This should be done in the morning, after a natural Wake-up, before you got up and drank his morning coffee. The normal frequency of contractions for women - from 68 to 72 beats per minute. If your pulse ucase or, conversely, slowed down, you have cause for concern.
Prevention of overtraining
Needless to say, to a state of overtraining case it is better not to bring. Remember the main rule of fitness training: less is more.
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Hire a personal trainer. He will develop for you an individual program of training, taking into account the ability of your body
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Don't focus on one program. The same exercise is monotonous effect on the same muscles. Well, any monotony is stress. More time to exercise in the fresh air, play tennis or badminton, get some extreme hobby like rock climbing
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Keep a workout diary. There will have to make everything about your efforts diagram of sets and repetitions, the order of exercises, operating weight, the reaction of his body to a new style of training. This will help you to detect wheelspin results and to prevent overtraining syndrome
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Do not rush. Follow the rule "Never to increase the load by more than 10% a week." For example, if you are used to running five miles, in the interests of progress with 500 meters, no more
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Drink water. The drop in hydration levels in the body, however slight, noticeable effect on your condition. If you are doing more hours, can quench the thirst of sports drinks. If the training you are not so long lasting, simple drink non-carbonated water. Or diluted fruit juice
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Don't starve yourself! Hungry healthy does not happen. In addition, the food must be balanced, that is, to include proper proportions of carbohydrates, proteins and fats ( 50%, 35% and 15% respectively of the total calorie intake ).
Do not run ahead of the train
Learn to listen to your body and the signals it falls. It is likely that the reluctance to run an extra mile or do the extra leg press is not talking about your laziness, and your limit of fatigue. Nobody argues, in order to improve the shape, it is necessary to increase the training intensity. But wear is to harm ourselves. The key to a beautiful body this time. The first visible changes come after a couple months of training. However, a truly perfect body before through 2, 5-3, you, unfortunately, do not get it. You don't hurry up "burning" of fat or muscle growth. In fitness as anywhere appreciated the main female virtue - patience.
Source:
MissFit
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