Very often, we pursue kilometers in his piggy Bank and notice how overloaded your body. Most people who come to us for help in training, want to train and to work and after work, to start, nearly every week, not knowing where it may lead. The main thing you must remember is your “form” is not improving at a time when you exercise and during rest. If you do not have time to rest, reducing the amount of training you start to progress!
The transition of the body into a state of overtraining is not always explicit, thereby exposing us to the risk of obtaining no result, and the number of negative health effects. What types of overtraining are, and what steps you need to take to protect yourself and move to the goal?
The initial symptoms of overtraining is subtle. Sometimes it takes months before you start to understand that you definitely something wrong. The decrease in the efficiency of training, poor physical and emotional state, sleep disorder – all this is usually blamed on the family and other stresses. And maybe it is. Another question how long are discomfort. If the acute situation is resolved, but a month later you still sleep poorly, so it is still on overtraining.
Overtraining can be of two types, the parasympathetic – which more often affects athletes in endurance and sympathetic. The first symptom of overtraining include hyperactivity of the sympathetic nervous system – sympathetic overtraining which at the same time observed the following deviations:
• Poor heart rate recovery after exercise
• High heart rate at rest
• Rapid onset of fatigue
• Loss of appetite, sharp set or weight loss
• Poor sports performance
• Strong muscle soreness
• Emotional instability
• Restless sleep
• Reduced interest in training
• Increased risk of injury
• Increased risk of infection
If you quickly take the necessary measures
this kind of overtraining can be cured quickly enough. This type of overtraining is common in hard training athletes. Frequently performed high-intensity trenirovkami only lead to sympathetic overtraining. After such workouts require a recovery period of about 3 days. The number of intense interval training per week
(including the competition) shall not exceed two.
If the athlete ignores the symptoms of the sympathetic
overtraining uncontrollably, and continues to train,
hormonal and nervous system is completely depleted, resulting
what becomes a dominant parasympathetic nervous system.
In this case, occurs parasympathetic overtraining,
the symptoms of which are the opposite of the sympathetic type.
Some of the symptoms of parasympathetic overtraining
• There is often a normal recovery heart rate after
• Low blood pressure
• Low heart rate at rest and during exercise.
• Increased interest in training
In the case of a parasympathetic overtraining on recovery can take weeks and even months.
If it fails to take the required rest, full
recovery can be achieved fairly quickly. However
many athletes explain their fatigue
lack of training and perceive it as a signal to another
greater increase in training load. Thus, they
overtaxed their nervous and hormonal systems, leading
symptoms of overtraining.
IN THE COMING JANUARY WILL BE THE CONTINUATION OF THE ARTICLE ABOUT HOW TO AVOID OVERTRAINING .