Hello Guys Welcome to this my blog today I am going to write a some Overtraining: 5 Rules to Prevent It and Keep Yourself Safe Sport is life. Training allows us to improve our physical condition, giving us feelings of well-being. This also happens thanks to endorphins (chemical substances produced by the brain and endowed with powerful analgesic and exciting activity) which can in the long run create a certain addiction. So, almost like what happens with drugs, you can’t stop training.
Unfortunately, overdoing sports, of any type, can lead to overtraining syndrome , a physical, behavioral and emotional condition that occurs when the volume, intensity and frequency of a person’s physical activity exceed their recovery capacity. It causes a reduction in performance, increased feelings of fatigue both during training and throughout the day, increased thirst, insomnia, joint pain, loss of appetite, reduction in body fat, menstrual interruption, muscle pain and soreness.
All these symptoms combine to create a condition, both physical and psychological, which can be a serious obstacle to the goal of our training. If you recognize some of these symptoms, it is good to rest for a week or two , increasing your daily calorie intake.
To better prevent the problem it is useful to follow 5 great rules :
- Rest
- Training times
- Blood values
- Diet
- Unloading weeks
Rest
between one training session and another you need to rest adequately, sleeping 7/8 hours at night and trying to improve the quality of your sleep;
Training times
after 50 minutes of training a hormonal imbalance is created which disadvantages training by excessively tiring the body, therefore avoid continuing with intense training for prolonged periods of time;
Blood values
a periodic check of these allows us to monitor the state of health of the entire organism and in particular the values of the immune system (overtraining causes a decrease in white blood cells, reducing the immune defenses);
Diet
this must be balanced with the energy effort of sport, but must in any case satisfy all the needs of our body, therefore also fats ;
Unloading weeks
Finally, it is important to include weeks of rest from physical activity in the training program ; every month or so the training will be interrupted or lightened.
Training well does not mean overdoing it , the physiological recoveries of our body must be respected to avoid incurring the overtraining syndrome, which in addition to causing the symptoms seen before, also involves a forced interruption of training programming, distancing the goal in the time.
First Level Body Building Instructor and Second Level Personal Trainer and trainer courses in Rome.
see also: Body recomposition what is it and how is it achieved?
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