A culture of good nutrition and regular training, instilled in modern youth, is the right basis for maintaining and improving health. True, some in taking care of themselves go to extremes, starting to tire of everyday activities.
We tell you how to understand that you train too much.
How to detect overtraining
Muscle fibers need to have time to recover on rest days. During training, micro-fractures form on them, which are quickly filled with new fibers – this is how muscles grow. If you do not rest enough, you risk constantly feeling painful sensations in the body. It is important to take breaks between strength training – 1-2 days are enough for girls.
A competent workout plan is really important. Each lesson should be structured as follows: warm-up on a cardio simulator (5 min) – joint gymnastics (2 min) – training (30-40 min) – hitch on a cardio simulator (5 min) – stretching (10-15 min). Warm up is needed for a gradual increase in heart rate and dynamic warming up of the muscles of the legs and core.
Joint gymnastics allows you to warm up idle joints, for example, hands, arches of the feet, which athletes often injure. At the end of the workout, you must do a hitch to slow the pulse, and then stretch the muscles.
No desire to do
The enthusiasm for training is usually observed at the very beginning, when you just bought a subscription and a new sports uniform. It is not surprising that with a constant regime of increased loads, you will quickly get tired and begin to swing away from classes.
One thought about sports will cause you irritation and bad mood, while everything should be the other way around. Do not try to justify the cost of the subscription, exhausting yourself with training. You need to gradually enter the mode, starting with cardio and small weights.
When you exercise through strength, despite the malaise, then only harm the body. If you had a difficult day at work and just want to relax, then do not force yourself to go to class. Give the body the opportunity to regain strength – we are not iron, so you should not test your own nerves for strength. Better go to bed early to feel good in the morning.
Lack of progress
At first, the sport is perceived by the body as a stress factor, so you really quickly lose weight. True, the body later adjusts to the load, making it a routine – at this point, progress slows down. Change the training program every few months, alternate exercises and swap the days of strength and cardio programs.
Also try to change the number of approaches and repetitions, use not only the barbell and dumbbells, but also functional equipment: fitness gum, rope, step platform. Then the body will be more difficult to adapt to the regime, not knowing what to expect from you next time. This tactic, by the way, is used by coaches of professional athletes.
The brain is actively working during training: the systems responsible for body balance and concentration, rational thinking, and memory are straining. With frequent exercise, the brain, like muscles, quickly gets tired. As a result, it reduces the pace of work, giving a “malfunction” – you can notice temporary distraction, poor coordination of movements, poor short-term memory and other symptoms indicating overtraining.