Explanation of overtraining terms - reasons for overtraining

In the previous article, we introduced: General adaptation syndrome

The human body is adaptable. No matter how cold, extremely hot, huge psychological pressure, exhaustion and other difficult environments, the body will give appropriate feedback due to these environmental pressures. When the body faces pressure, it will receive moderate rest and recovery, and will be able to receive super compensation before the next pressure comes, which will then improve our ability to resist stress (improve exercise performance). This is also called General adaptation syndrome (General adaptation). syndrome)

Generally, adaptation syndrome is closely related to our exercise training! No matter what exercise we engage in, it is a process of facing pressure and then adapting. However, sometimes the pressure is too high or too much and not recovered and adjusted in time, which is easy to cause overtraining!

Overtraining

The body's reaction to overtraining comes from the fact that it cannot get overcompensation caused by the inability to get proper rest, and it receives excessive pressure again and applies to the human body.

When faces pressure and cannot get moderate recovery, and faces the same or greater pressure again, it will trigger the body's protective mechanism (Protective Responses) to reduce the body's working function (Shut your body) down) is to prevent the body from receiving these unloaded pressures. Then it may cause listlessness, decreased immunity, increased inflammation response, easy to get sick, more or less food needs, sleep is affected, and a lot of sleep is required. In terms of exercise, performance is reduced.

The body does not get moderate sleep after training and faces the pressure of layoffs at work. The body will give extremely similar physiological reactions (the secreted hormone changes). The result of the reaction can make the body more effective, but it can also cause a depressed condition. Many times, when over-training is considered, monitoring. , but ignores tracking the pressures faced in life (school pressure, emotional pressure, work pressure). These factors are often one of the main causes of our training plan failure or decreased sports performance, and even overtraining and sports injuries.

According to statistics, Canada and Germany are the countries with the most research on "overtraining". Overtraining is a protective mechanism initiated by people when facing excessive stress, and these protective mechanisms will reflect physiological changes in life. Therefore, when you increase the amount or intensity of training, you must always pay attention to the small details of these physical changes. From Charles, a very famous physical coach in Canada R.Poliquin summarized two conclusions from a simple and complex study.

1. Overtraining is caused by the volume of training (Volume)

When overtraining is caused by the volume of training, it means that the athletes may be given excessive repetitions and sets (Reps, Sets). Such athletes will tell you that I feel that I will never be able to sleep well, unless I set aside the sleep time at night (7-8 hours) every day and have another time to take a short time (1-2 hours) to get a moderate recovery. So it's very simple. When you receive excessive training volume, sufficient sleep quality and time, and giving extra sleep time is a good way to prevent overtraining. Feeling insufficient sleep for a long time is also a warning for overtraining (of course, it does not include your habit of staying up late and sleeping late). At the same time, when the training volume causes overtraining, "eating" will increase, because most of the overtraining caused by training volume is likely to occur in muscle tissue, and the body will need more sleep, more food, and calories to recover.

2. Overtraining It is caused by intensity (Intensity)

When overtraining is caused by excessive training intensity, sleep quality will be affected to a considerable extent, becoming very shallow sleep, and appetite will be reduced. Moreover, such overtraining will also affect the quality of the brain's signal transmission, thereby reducing the ability to move (movement). In other words, the quality of the brain's nerve transmission signals is affected. For example, the exercise performance of sports that requires speed, agility, and explosive power (high jump, sprint, throw...) will be greatly reduced. It will be clearly seen during muscle strength training, such as squat big muscle strength or grab lift The speed and weight are affected.

The above are a few very simple ways to observe overtraining and prevention. You should know that overtraining is not caused by one day, but is the result accumulated over a long period of excessive stress and insufficient recovery. Overtraining will cause the body's immune system to decline and increase the inflammation response, so some people who are overtrained will also experience listlessness and are prone to colds. From another perspective, since overtraining is not caused by a short period of time, it can also be tracked and discovered well. (Discover early, prevent early)