Recovery from overtraining
Overtraining is a physiological condition in which there is a violation of the fitness of the human body after a regular physical stress. Overtraining is accompanied by the appearance of fatigue and decreased ability to perform physical exercise. What are the disorders on the physiological level are evolving state of overtraining? What are the consequences of the consequences of such conditions and whether they can lead to poor health? How to provide for the body’s recovery from overtraining?
Overtraining occurs most frequently in a systematic and excessive pace training in sports and fitness clubs in those who had not previously received such exercise. In people who have not yet adapted to the increased motor activity in sports, recovery after intense workouts cannot provide full replenish energy in the body and maintain the health of muscle fibers. When this physiological condition is violated, the activity of the whole organism. Particularly vulnerable to such danger nervous and cardiovascular systems.
There are several varieties of overtraining. At the first degree of this physiological condition of the body there have been complaints of sleep disturbance, General lethargy and drowsiness, decreased ability to perform exercises to develop speed, or they lose the desire to attend classes in sports clubs. When the second degree of overtraining listed symptoms become more pronounced features, dramatically reduces the ability of the body to recover after workouts and to adapt to different types of physical activity. In the third degree of this condition may experience increased irritability, insomnia, decreased appetite, a feeling of fear before the execution of a complex of physical exercises, disturbed vestibular apparatus. Strong overtraining after exercise can be pain in the heart, cardiac arrhythmia, shortness of breath.
Deterioration of the General condition of the body and reducing its energy resources observed due to violations of the processes of recovery after an overly intense exercise leads to the development of fatigue, reduction of speed-power qualities, difficulty regulation coordination. In addition, overtraining causes a decrease in the protective forces of an organism and, as a consequence, contributes to the development of increased susceptibility to the effects of infectious diseases, exacerbation of chronic diseases. In some cases, women may experience irregular normal course of the menstrual cycle.
Overtraining can occur due to several reasons, among which are the following: violations in health status (chronic and latent flowing disease); conducting training sessions in a painful condition or after a long and severe illness; incompetence when selecting training methods; the mismatch intensity exercises General state of health, age, level of physical development and other individual characteristics. In addition, a full recuperation of the body after overtraining may also prevent the regimen of work and rest – excessive overload during the working day, lack of sleep, lack of nutrition, inadequate intake of vitamins, stress, alcohol and cigarettes. Overtraining can also be caused by insufficient rest, when our body is simply not enough recovery time after exercise.
If you have felt the first symptoms of overtraining after attending classes in sports clubs, it is best to immediately consult a doctor. For early recovery after the arisen state of overtraining, you need to reduce the amount of physical activity and to reduce the overall intensity of your workout. You can also try to diversify your workout. For example, in the warmer months physical exercises in the fresh air – in the Park, on the edge of the forest or the waterfront. With development of severe fatigue you should not perform excess physical activity, it will be enough just to walk outside or jog. At the first degree overtraining compliance with such measures usually promotes rapid recovery of the body after a systematic overload. When the second degree of overtraining in addition to recreational walks in the fresh air, in coordination with the physician to provide for the acceptance of drugs, contributing to the recovery of the body and reduce fatigue. In the third degree is best for two to three weeks to completely abandon the use of the training, and after this time period you should go to the use of active forms of recreation with the simultaneous adoption of drugs to restore the body after overtraining. As such drugs must use vitamin and mineral complexes. The first and second degrees of overtraining is usually completely disappear within 10-30 days from the commencement of the observance of a rigorous training regime, the third degree requires a somewhat longer period for full recovery of the body.
Thus, preventive measures to prevent the development of overtraining should include correct selection of the mode of work and rest, the organization of a balanced diet, the use of appropriate training methods based on the individual characteristics of your body.