Height Weight Chart- Overtraining Better Warn

Overtraining is a chronic condition brought on by long-term under recovery. It is characterized by muscular fatigue, soreness and feeling burned out. Do not confuse over training with being tired for a few days.

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Fitness - is a medicine, it heals our body and spirit. But like any medicine, in excessive doses, it becomes a poison. "Bust physical activity has a destructive force. First workout longer to yield results, then you need more and more time to recover, then deteriorated general condition, and finally begin serious health problems. I do not think that overtraining - is a lot of professional athletes. They have something just to correct dosing loads everything is fine, because they are engaged under the supervision of professional trainers. And here you are. In his fervent desire to immediately deal with extra ten pounds, may stand a few steps away from disaster.

Symptoms Of Overtraining

Initial symptoms of overtraining barely distinguishable. Sometimes it takes months before you begin to realize that you definitely something wrong. The fall of the effectiveness of training, not very good physical and emotional state, sleep disturbance - all this is usually attributed to family and other stresses. Perhaps it's true. Another question how much discomfort lasts. If an acute situation was resolved, but a month later you still do not sleep well, so there is still about overtraining. Here's a list of the major symptoms of overtraining:

Sleep Disturbance.

You just can not wake up in the morning, soundly sleeping 12-14 hours a day, you are irresistibly drawn to sleep during the day or, conversely, Nakata severe insomnia. You wake up unusually early, before dawn, tossing and turning, trying to sleep again, but all to no. After waking up you feel tired and exhausted. And this despite the fact that time and went to sleep plenty

Psychoemotional Disorder.

You can not cope with the enduring nervousness, irritability, temper tantrums. Periodically attacks in a bad mood, his eyes wet.

No Impact Of Training.

You are no longer able to overpower the usual training program. Dumbbells, it seems, weight by half. After a long workout, you can not recover. Joints ached, muscles - pain.

Reduced Immunity.

You always precipitated colds and viral diseases such as acute respiratory infections and herpes, but you are recovering from longer than usual.

If you realize that all this - about you, immediately take action. Because then everything will be even worse. Immoderate exercise, especially when they are accompanied by a restrictive diet can disrupt hormones. And that - failure of the menstrual cycle, skin problems and thinning of bone tissue. In order to bring prevention to normal caloric intake, eat more fruit and vegetables, take complex vitamins and minerals.

Causes Of Overtraining

Which brings us to a state of overtraining? In summary, the violence of her own body Physical activity - it is stressful to our body. In fact, in this particular stress there is nothing wrong: not "shake" your muscles or cardiovascular system, you can not change yourself for the better.But, as any excess stress and it destroys our psyche and our physics. If you constantly pace yourself workouts and will not give your body enough time to properly relax, stress is accumulated.

This is the first cause of overtraining. Second - poor nutrition. Calorie deficit - the most important factor determining the syndrome of overtraining. After all, to recover from stress, your muscles need amino acids, sugars, vitamins and so on. In the name of weight loss you deprive yourself of the rules of the lion's share of calories, and along with it and lose valuable nutrients. Well, insufficient intake of nutrients reduces the body's ability to recover from workouts. Double blow for our body!

It turns out that you are spoiling their own health. This is especially vulnerable to those who possess the character of "Excellent" - the type of person who does not live in peace because of the desire to be better than others, to do everything even to "five" and the "five-plus" and as soon as possible to ensure that in normal people spend almost years. Finally, overtraining can not avoid those who do not know that fitness - is a science, and that the neglect of simple rules not only helps to fool nature, but also put a cross on your efforts.

Treatment Of Overtraining

Fortunately, overtraining is treated simply. You do not have forever renounce fitness. First of all, give your body a chance to come to the following: cancel a week or two of their usual workout, replace them with walking, yoga, stretching muscles. Revise your concept nutrition: bring back to normal caloric intake, eat more fruit and vegetables (about 5.8 servings a day), take complex vitamins and minerals. Particularly useful for foods high in vitamin C. As soon as you make your diet balanced, you immediately go on the amendment.

Diagnosis Of Overtraining

Accurately diagnose overtraining syndrome is not so easy. To date, the medical method does not exist, so understand what you are, you can only by circumstantial evidence. Always consult your physician to rule out the possibility of serious diseases.

You can make your own to make a first diagnosis by measuring your pulse at rest. This should be done in the morning, after a natural awakening, yet you have not stood up and did not drink their morning coffee. The normal rate reductions for women - from 68 to 72 beats per minute. If your pulse or learning, by contrast, slowed down, - you have to worry about.

Prevention Of Overtraining

Needless to say, to a state of overtraining it is better not to bring. Remember the cardinal rule fitness training: Less is more.

Hire a personal trainer. It is designed to have individual training programs, taking into account the possibility of your body

Not get hung up on one program. The same exercise - a monotonous effect on the same muscle. Well, any monotonous - is stress. More time to practice outdoors, play tennis or badminton, Get into any kind of extreme passion for rock climbing.

Keep a diary of training. There will have to make everything about your efforts - the scheme sets and repetitions, order of exercises, operating weight, the reaction of the body to a new style of training. This will help you identify the time slip results and prevent overtraining syndrome

Do not hurry. Governed by the rules "Never increase pressures greater than 10% in the week." For example, if you're used to run five miles, in the interests of progress add to her 500 meters, not more.

Drink water. Fall in the level of hydration in the body, however slight, had a noticeable effect on your condition. If you are more than an hour, you can quench sports drinks. If you decide you do not so long-lasting, easy-drinking non-carbonated water Or diluted fruit juice.

Not morite hunger strike! Hungry healthy body does not happen. In addition, food should be balanced, that is kept in the proper proportions of carbohydrates, proteins and fats (50%, 35% and 15% respectively - of the total calories).

Do Not Run Ahead Of The Train

Learn to listen to your body and the signals which it gives you. It is likely that the reluctance to run an extra mile or doing extra leg press is not talking about your laziness, but of your limit fatigue. There is no dispute as to improve the shape, it is necessary to increase the intensity of training. But work on the wear - means to harm themselves. The key to a beautiful body - this time. The first visible changes are coming in a couple months of training. But the really perfect body sooner than 2,5-3 years you, alas, did not get. You do not hurry up "burning" of fat or muscle growth. The fitness as a woman's home is valued anywhere virtue - patience.

 

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