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.

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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.

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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.

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About Marko Mikic

Marko is Master degree Professor of Physical Education and Graduated Organizer of Sports Recreation. Licensed TecnoGym Personal Trainer with international experience, with over 15 years. Instructor, Lifeguard and Coordinator in Life Saving Federation. Former Ski competitor and actual Ski instructor. Conditioning coach for professional athletes. Actual Fitness and Health Writer, Health Advisor, Online Coach and Fitness Specialist. Health and Fitness Consultant and Publisher. Certified Trainer for Kinesitherapy, Sports Diagnostics, Back Pain Prevention, Discovering Physical Faults, Muscle Imbalances, Early Diagnosis of Injuries, Assessment of Physical Skills and Tests, Functional Training and Cross Fit. Personal Trainer and Social Media Marketing Manager at Sky Wellness TechnoGym Center in Belgrade.

Posted on August 18, 2015, in ENGLISH, HEALTH and tagged , , , , , , , . Bookmark the permalink. 2 Comments.

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