Signs of excessive fitness training

Overtraining Overtraining

Refers to abnormally increasing load during training and not providing sufficient adjustments or rest.

Progress is a little bit accumulated! Fatigue is also accumulated! Overtraining is not caused by one day. It is usually accumulated slowly and becomes more serious during training.

Treatment of overtraining requires more time to restore the body and gradually return to the original training.

The golden rule is to let the muscles rest and rejuvenate according to their pace. Never apply too much pressure on yourself or train yourself frenzy, otherwise you will suffer terrible consequences. Be sure to maintain the training within an affordable range, and then improve the degree when you are more confident in your own abilities.

When the following symptoms appear, it means you may have overtrained. Remember to remind yourself to pay more attention:

● Sleeping

● Insomnia

● Lack of appetite

● Mental weakness

● Depressed mood

● Distorted heart rhythm

● General body ache

● Headache and dizziness

● Loss of enthusiasm for training

● Unexpected weight loss

● Feeling extreme fatigue before and after training

● If you find yourself meeting any of the above symptoms, you may have been, or are about to overtrain. However, if you are lucky enough to find out earlier, you can prevent it from worsening.

How to treat overtraining

The first thing you need is large recovery. The longer the overtraining lasts, the more time your body needs to recover. If you feel that you are just slightly overtraining, then you only need a few days to rest. However, if you are a chronic overtraining patient, you need one to three weeks of rest. During this period of rest, you can choose to greatly reduce mileage or cross-training. The golden rule is to let the muscles rest at their pace and rejuvenate. Never apply too much pressure on yourself or train yourself frenzy, otherwise, you will Withstand terrible consequences.

Back to training

When you feel that you have completely recovered, remember to slowly and gradually return to your original training and start practicing with a beginner's mood. At the beginning, just run a little with the normal pace, and slowly increase the intensity and length. At the same time, the body is your best coach. Remember to listen to the warning it sends to you. When you can continue or need to rest, it will naturally tell you.

The rules of thumb tell you that you should train at your own level. Most of the sports injuries caused by running are because of running too much and too fast. Therefore, be sure to maintain the training within a range that can be afforded by physical fitness, and then improve the level when you are more confident in your own abilities.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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