Sport // Fitness

Recovering from overtraining

Overtraining occurs most frequently in a systematic and excessively high rate of training in sports clubs and fitness clubs in those who did not receive previous similar exercise.People who have not yet adapted to the increased motor activity in sports, recover from intense workouts can not provide a full replenishment of energy in the body and maintain the level of efficiency of the muscle fibers.When this condition is violated physiological activity of the whole organism.Particularly vulnerable to this danger nervous and cardiovascular system.

There are several varieties of overtraining.At the first level of the physiological state of the organism have been complaints of insomnia, general lethargy and sleepiness, impaired ability to perform exercises to develop speed or even no desire to attend classes in the sports sections.At the second degree listed overtraining symptoms become more pronounced features, dramatically decreases the body's ability to ensure recovery after workouts and to adapt to d

ifferent types of exercise.At the third level of the state there is irritability, insomnia, decreased appetite, a feeling of fear of performing complex exercise, disrupted the vestibular apparatus.In severe overtraining after physical exertion may occur pain in the heart, abnormal heart rhythm, shortness of breath.

deterioration of the general condition of the body and reducing its energy resources as a result of the observed violations of the processes of recovery after intense training too, leads to the development of fatigue, reduce power-speed, difficulty regulating motor coordination.In addition, overtraining causes a decrease in the body's defenses and, consequently, contributes to the development of increased susceptibility to the effects of infectious diseases, exacerbation of chronic diseases.In some cases, women may experience disruption during the menstrual cycle.

Overtraining is developing a number of reasons, among which are the following: disturbances in health status (chronic and latent occurring disease);conducting training in the disease state, or after a long and serious illness;incompetence in selecting training methods;mismatch intensity of the exercises overall health, age, level of physical development and other individual characteristics.In addition, the full recovery of the organism after overtraining can also prevent non-compliance regime of work and rest - excessive overload during working hours, lack of sleep, lack of nutrition, inadequate intake of vitamins, stress, alcohol and cigarettes.Overtraining can also occur if insufficient rest, when our body is simply not enough time to recover after exercise.

If you still feel the first symptoms of overtraining after attending classes in the sports sections, it is best to immediately consult a doctor.For a speedy recovery emerged state of overtraining is necessary to reduce the amount of physical activity and reduce the overall intensity of the workout.You can also try to diversify more training.For example, in the warm season exercise perform better in the open air - in the park, on the edge of the forest, or the bank of the pond.With the development of severe fatigue should not carry excessive motor activity, it is enough to just walk in the fresh air or take a short jog.The first degree of overtraining compliance with such measures usually contributes to the rapid recovery of the body after systemic congestion.At the second degree of overtraining in addition to health walks in the fresh air can be in consultation with your doctor to provide for the adoption of products that contribute to the restoration of the body and reduce fatigue.When the third degree at best two to three weeks to completely abandon the practice visits, and after this period of time should go to the use of active forms of recreation while taking the drug for recovery after overtraining.As such medication should be used vitamins and mineral complexes.The first and second degree of overtraining usually completely disappear within 10-30 days from the start of the compliance regime of gentle exercise, third degree requires a somewhat more extended period for the full recovery of the organism.

Thus, preventive measures for prevention of overtraining should include the correct choice of work and leisure, organization of nutrition, the use of suitable training methods on the basis of taking into account individual characteristics of your body.