For some reason, many of us tend to believe that overtraining syndrome is nothing more than an exaggeration, a chance to hide our own laziness and reluctance under a serious concept.
It is also believed that if something like this happens, then only with professional athletes and bodybuilders, however, you should not take this phenomenon so lightly. Absolutely any person who plays sports can easily overtrain.
Almost every one of us, when we first found ourselves in a gym or at a fitness training, experienced injections of easy start – around inflated and toned torsos, beautiful athletic figures.
After such a push and considerable motivation, you begin to actively engage, follow diets, constantly visit the gym and increase the load, and now, in the first few months, you clearly see the initial results.
The changes are pleasing to the eye, but time passes, and you feel that something is wrong: the body stops obeying you, the hands drop, the muscles are constantly tense, and the head is full of problems and only one desire is to go to bed as soon as possible.
But even in a comfortable bed you can’t fall asleep, and in the morning you get up again with a heavy head. The desire that once arose to make oneself better evaporated, and all the symptoms of “overtraining” are on the face. Where does it come from and how to deal with it?
Overtraining. What is it?
From a medical point of view, this is nothing more than a malfunction of the body’s immune system. Sometimes it happens that a person imposes on himself increased physical activity, with which his body simply cannot cope: the muscles do not have time to rest, relax and recover, and, as a result, a crisis sets in.
By the way, overtraining can be expressed in completely different ways: in some people it is severe muscle pain, in others apathy and nervous breakdowns, in others – infectious or intestinal infections. Overwhelmed and overworked by incomparable loads, the body succumbs to bacteria and viruses attacking from the outside, which quickly find the most vulnerable niche in it.
The first signs of this phenomenon are global fatigue and apathy. However, do not confuse this with laziness, which is often disguised as this syndrome! Real overtraining is high blood pressure, aching and heavy muscles in the legs and arms.
If you feel something like this, then it is probably time to pay attention to the signals of your own body. Then they can progress: you notice that you can hardly concentrate on performing one task or exercise, you no longer experience the pleasure of training, which has now become exhausting and hard work. So, the main symptoms of overtraining are:
- Increased pulse even in a relatively resting state, increased pressure;
- A sharp or gradual decrease in body weight;
- General weakness of the body, bouts of nausea and a tendency to colds;
- Lack of concentration, constant irritation, nervous instability, fatigue;
- There is a constant desire to stop playing sports, skip a workout or reduce the load;
- After the usual exercises, the body needs more strength to recover, and severe muscle fatigue appears.
If you are experiencing at least some of the conditions described, then it is quite possible that at the moment you really should postpone going to the gym and start restoring your body.
The consequences of ignoring overtraining syndrome are very unpleasant: overstrained muscles will not grow further, further sports achievements will come to naught, and a nervous breakdown is only a small part of all subsequent ailments. So how can you help yourself in such a situation?
First, you have to understand – at the moment the body and body need rest, which means that physical activity is still contraindicated. If you feel severe pain or heaviness in your muscles, the following techniques can help:
- hot bath with sea salt and oils;
- doing light warm-ups and stretching, aerobic exercise;
- massage of the most painful muscle groups.
The most important treatment in this situation is a full sleep, which should begin at 23.00 and be at least eight hours a day. Get up, preferably without an alarm clock, but at the request of your internal biological clock.
They say that the body itself knows and gives a signal when it has completely slept, and your main task during the rehabilitation period is, as it should, to take a break from various systems and rules, to wake up refreshed and full of energy.
One more important thing to remember is that the suspension of training does not mean that you need to get off all diets and rules of a healthy diet, just exactly it will help your body return to its usual rut.
This means that it is not recommended to overeat at night, avoid junk food – pizza, hamburgers, fast foods, excessive amounts of sweet and starchy foods – are prohibited. By the way, during the rehabilitation period, it is recommended to visit an immunologist, who may prescribe a course of necessary vitamins for you.
It is necessary to resume training gradually, only after you feel a surge of strength. Before increasing the load, be sure to consult with your trainer and your doctor.