Symptoms of overtraining and treatment. How to avoid overtraining
Too intense people involved in sports run the risk of becoming acquainted with a problem such as overtraining. This phenomenon is quite common among athletes of all directions – each of us must have felt the so-called overtraining syndrome in one way or another. Her appearance is the best indicator and indicator that it is time for you to slow down and give the body the rest that it needs so much. Unfortunately, a considerable part of athletes ignores such obvious signals of their own body, believing that the path to an ideal relief must necessarily lie through such sensations – which is a rather serious mistake.
Overtraining: symptoms and treatment
We reveal the problem
Overtraining can safely be called a synonym for fatigue and exhaustion. In fact, this is one and the same thing – after intense loads, the amount of “energy” in the body is expended, which causes the corresponding consequences. In principle, every athlete often feels signs of overtraining – for this, it’s enough to simply give your best in the gym.
Reasons for the appearance
Let us briefly consider why muscle overtraining occurs.
Performing physical work (not only in the gym) requires a certain amount of “fuel” for the muscles. It is taken from our internal resources (in particular, substances such as adenosine triphosphate and creatine phosphate synthesized in the body are used for these purposes), which, of course, have limitations. Usually the reserve is enough for one and a half to two hours of training in intensive mode – after which you begin to feel tired and can not fully continue the session.
The process of restoring internal resources takes a certain amount of time and requires appropriate nutrition – products rich in useful elements. With proper planning, the daily routine (enough sleep and rest) and the training program, replenishment occurs quickly – about a day. However, if the body works in insufficiently good “conditions” (for example, you sleep too little, or you are on a strict diet, or exhausting yourself at work), its internal reserve is restored longer and overtraining occurs, the symptoms of which we feel. In this case, you must either revise your own schedule, or reduce the number of loads.
Classification and stages
Conventionally, this phenomenon can be divided into several stages. Each of them has its own differences and health risks, and therefore it is recommended that all athletes familiarize themselves with the possible consequences.
Almost every athlete passes through the first stage after almost every quality training. General feeling of fatigue, muscle pain, decreased tone, often drowsiness. This is the most “harmless” overtraining, the treatment of which is quite simple and quick: healthy sleep and proper nutrition. The consequences are relatively quick and pose no health risks.
Much more serious is the second stage. If you, ignoring fatigue and muscle pain, still visit the gym, the sensations described above will intensify quickly, making life much more difficult. Chronic fatigue and drowsiness, impaired sleep and appetite, decreased physical capabilities (working weights, speed, endurance), impaired functioning of the immune system. Often, psychological abnormalities can occur – sharp mood swings, depressive mood. Such a strong overtraining in bodybuilding is not uncommon. In principle, many athletes brought themselves to this state, wanting to save time and accelerate progress. In particular, beginners suffer from this, who still do not understand how important and necessary rest
The “recipe” for deliverance is simple: more sleep and more food, as in the previous case, but it will take longer to recover.
To bring your own body to a similar state, you need to try hard. Even the most inexperienced athlete will understand that you need to take a break after reaching the conditional second stage, so few get to this point.
If you manage to “earn” such a strong overtraining, its symptoms can be much stronger and more dangerous than in the previous paragraphs. Serious consequences are added to the signs described above (which are amplified even more): disruption of the functioning of internal organs, muscle catabolism, weight loss, impaired coordination and fine motor skills, dizziness, impaired memory and attention. Weakness, drowsiness, and bad mood become constant “companions” of an athlete who has brought himself to such a state – you can sleep for 10-12 hours, and still feel the desire to return to bed. Fainting may also occur – from severe exhaustion of the body.
It is far from always possible to correct the consequences yourself – you often have to use the help of doctors, and in especially serious cases – go to hospital. Recovery will take away from you not just a couple of days – the dates will be calculated in weeks.
The main signs of overtraining
If you are just starting training, and have not yet had time to learn from your own experience what overtraining, symptoms and treatment of this “disease” should be studied to prevent the development of the problem in time.
The list of symptoms (for the first stage of overtraining) is as follows:
- accelerated fatigue during exercise and physical activity;
- drowsiness and increased duration of sleep (often accompanied by sleep disorders – you want to sleep, but you can’t fall asleep for a long time);
- deterioration of the psychological state (sharp mood swings, depression, aggressiveness, loss of self-confidence);
- deterioration of the immune system;
- deterioration of physical indicators (decrease in working weights);
- the need to increase rest between workouts and between sets;
- muscle pain;
- laziness, apathy.
The signs that are listed above are probably constant companions of many athletes. They appear gradually: at first you will simply become more tired, then drowsiness will appear, and fatigue will haunt you even on weekends, then indicators in the hall will begin to deteriorate, and so on. If you notice several signs at once (say, more than 3 points) – it is better to skip one workout and just get enough sleep.
How to avoid?
Tips for athletes who want to learn how to avoid overtraining are simple and straightforward.
- Sleep as much as you want (or at least at least 8 hours a day).
- Eat the right food – for this it is recommended to thoroughly review your own diet and make a menu of dishes and products that will contain a sufficient amount of the required vitamins and substances.
- Train when you feel that you are completely rested after the previous lesson.
- Try to relax more when possible. Instead of spending an extra hour on the Internet, leafing through pages aimlessly – get some sleep.
- Plan your training program correctly: if your work / training schedule is too tight, you should not go to the gym every day (or at least you should not give it all up until exhaustion every day).
- Use pharmacological support.
- Try to avoid conflicts, stresses and emotions – they negatively affect the body, which will affect the quality of training.