Daily Archives: August 18, 2015

OVERTRAINING OR PROGRESS

It is a thin line between overtraining and progress in physical activity. People today know little about what the consequences of overtraining organism has, how long and how recovery should be and how to move forward and avoid overtraining. All of these things will be explained in the following text.

3c8d167c09576425c33a65b7090671d1

Overtraining is a common occurrence in both professional athletes and amateurs at that very often go too far with training in order to achieve as soon as the desired results. Athletes preparing for competition or a specific event often overloaded his body, that is. body does not have to be fast enough to recover. Athletes exercise longer and harder, but no progress. In fact, it happens a number of processes in the body that prevent further progress and can lead to performance degradation, injuries and health problems. Without sufficient time for recovery does not progress. The key to proper training lies in the balance between load and holidays. Too much stress and too little rest and resulting physical and psychological symptoms of overtraining.

Signs of overtraining:

the fall of energy

fatigue

muscle aches

joint pain

headache

insomnia

heaviness in the legs

abdominal depression

loss of appetite

Increased frequency of injuries

decreased desire for training 

There are several ways of monitoring overtraining. The best way is monitoring the pulse. During the training, if the pulse suddenly leaping and you can not hold it in the desired zone means that you have a problem overtraining. Also measure the pulse every morning and before going to sleep, if you see significant discrepancies mean that you have not recovered.

e67b2b4d9a7ee753ec3fbc54cd9212f6

If there is this phenomenon the best way to recover is the rest. It takes about a few days break, hydrate, drink plenty of fluids, eat healthy food, take minerals and vitamins. Massage is a good way for physically and mentally relax. Active relaxation is also good, easy walk and ride a bike, and of course be sure to stretch after each activity.

As far as training and time to progression, today scientists and sports officials determine that the rest and recovery is more important than training. The muscles of the whole body be well to recover between training sessions to make progress possible. For amateurs 3 sessions a week will keep your body and muscles to some level, 4 and more training will make you progress with proper nutrition and rest. Training should not last more than an hour and make sure for good warm-up and stretching after a workout.

The point is that rapid progress always carries with it consequences which can later manifest. Gradual and proper effort and work always pays off in the end. Listen to your body and the results will come for sure, but gradually with a healthier and longer-term outcome.

PRETRENIRANOST ILI NAPREDAK

Tanka je granica između pretreniranosti i napredka u fizičkoj aktivnosti. Ljudi danas malo znaju kakve posledice pretreniranost organizma ima, koliko dug i kakav oporavak treba da bude i kako napredovati a izbeći pretreniranost organizma. Sve ove stvari ćemo objasniti u sledećem tekstu.

e67b2b4d9a7ee753ec3fbc54cd9212f6

Pretreniranost je česta pojava kako kod profesionalnih sportista tako i kod rekreativaca koji vrlo često pretjeraju sa treninzima u želji da što pre postignu željene rezultate. Sportisti koji se pripremaju za takmičenje ili neki specifičan događaj često preopterećuju svoje telo, tj. telo ne stiže da se dovoljno brzo oporavi. Sportisti vežbaju duže i jače, ali nema napretka. Zapravo, dešava se niz procesa u organizmu koji sprečavaju dalji napredak i može doći do pada performansi, povreda i zdravstvenih problema. Bez dovoljnog vremena za opravak nema napretka. Ključ pravilnog treniranja leži u balansu između opterećenja i odmora. Previše opterećenja i premalo odmora rezultuje i fizičkim i psihičkim simptomima pretreniranosti.

Znaci pretreniranosti:

Pad energije, umor

Mišićni bolovi, bolovi u zglobovima

Glavobolja, nesanica

Težina u nogama, bolovi

Depresija, smanjenje apetita

Veća učestalost povreda

Smanjena želja za treningom

Postoji nekoliko načina praćenja pretreniranosti. Najbolji je praćenjem pulsa. U toku treninga ako puls naglo skače i ne možete da ga držite u željenoj zoni znači da imate problem pretreniranosti. Takodje merite puls svako jutro i pred spavanje, ako vidite značajna odstupanja znači da se niste dovoljno oporavili.

3c8d167c09576425c33a65b7090671d1

Ako dodje do ove pojave najbolji način da se oporavite je odmor. Potrebno je oko par dana pauze, hidrirajte se, pijte puno tečnosti, zdravo se hranite, unostite minerale i vitamine. Masaža je dobar način da se i fizički i psihički odmorite. Aktivan odmor je takođe dobar, šetnja i lagana vožnja bicikla i naravno obavezno istezanje posle svake aktivnosti.

Što se tiče treninga i puta ka napredovanju, danas su naučnici i sportski radnici utvrdili da je odmor bitniji od treninga. Mišići i celi organizam mora dobro da se oporavi između dva treninga kako bi napredak bio moguć. Za rekreativce 3 treninga nedeljno će održati vaše telo i mišiće na nekom nivou , 4 i više treninga će učiniti da napredujete uz pravilnu ishranu i odmor. Trening ne treba da traje više od sat vremena i obavezno je dobro zagrevanje pre, i istezanje posle treninga.

Poenta je da brz napredak uvek nosi posledice sa sobom, koje se kasnije manifestuju. Postepen i pravilan trud i rad se uvek na kraju više isplati. Slušajte svoj organizam i rezultati će doći sigurno, postepeno ali sa zdravijim i dužim ishodom.

%d bloggers like this: