Symptoms of overtraining or, in language of athletes, "peretrena" can will be shown at any level of sports training of the person. The overtraining arises when the physical activities which are constantly making impact on an organism appear more than its forces to restoration.
How the overtraining is shown?
Overtraining and overstrain in sport – not such unusual occurrences. Not everyone in aspiration to ideal forms can stop and feel in time that the organism needs time for restoration. Often the overtraining arises during preparation for important competitions when the athlete works without personal trainer who can correctly calculate loading. The stress and nervousness before competitions in the sum with the aspiration to reach a form maximum for the short period of time give boomerang effect which is called overtraining. Peretren can visit even nonprofessional athletes. For example, if you decide to make for record-breaking short time toilet by a beach season and will begin to train every day without breaks. Then muscles whose growth happens at the expense of healthy nutrition and during rest between trainings, can give a signal in a brain of excess of a permissible load, as will be shown by overtraining symptoms.
The overtraining at different people can be shown differently. Its main symptoms: apathy, loss of appetite, cold, cold, temperature, long not passing muscle and joints pain, a depression, insomnia, nervousness, the general breakdown. Also good indicator of a syndrome of overtraining of muscles is pulse. If right after awakening it is 8-10 blows higher, than your normal indicators, then, perhaps, you are on an overtraining threshold.
How to avoid overtraining?
It is worth doing everything possible to avoid "peretren" as the recovery period can drag on. To minimize risk, it is necessary to observe carefully the mode of trainings and rest as rest – guarantee of accumulation of muscle bulk and restoration of an organism. On average creation of the correct muscular corset requires three trainings a week. One more important step for prevention of overtraining is variation of the program and working scales. Even skilled bodybuilders include in the programs of preparation multirepeated trainings with small scales to avoid both effect of accustoming of muscles, and risk to receive an overtraining syndrome. It is also worth noting that the training has to include surely preparation elements – warm-up and also a hitch – an extension for relaxation of muscles. Such course of occupation not only will help to avoid "peretren", but also will protect you from the injuries got when performing exercises on "cold" muscles and also from severe pain next day after the training. Also large role at prevention of overtraining is played by a diet, balanced and sufficient for growth of muscles.
If you feel symptoms of "peretren", then restoration has to take place in two stages. "Passive restoration" assumes full rest from trainings when symptoms are shown very sharply. Remember that it is impossible to be engaged in the hall, especially with big scales if you have temperature or severe pain in muscles and joints.
After sharp symptoms passed, it is necessary to return to trainings in the mode of "active restoration" – multirepeated trainings with small scales which will provide inflow of blood to the exhausted muscles and also increases in cardioloading.