How to avoid overtraining
How to avoid overtraining
Sport makes life fun and enjoyable. You train regularly, become strong, confident and profitable different from your contemporaries in terms of body beauty. And what if, in recent times, the state of health does not correspond to the high ideals of HELL. Then a cold, then a cold, then pain in the joints, then insomnia. Check yourself for signs of excessive fitness to make your studies effective and safe for health, and get rid of the ailments.
You will need
- Stopwatch, clock, training diary for the last month, kitchen scale, calorie table of products
Instructions
1
Analyze your training plan. If you are engaged every day, 2 times a day, or combine different sports in one training cycle, and work for the result, you are at risk. The American College of Sports Medicine does not provide amateurs with strength training more than 4 hours a week, and cardio training - more than 200 minutes. Are you gaining more? Perhaps it is worth reducing the load.
2
Measure the pulse in the morning at rest. If it is raised in relation to the norm for your age of 10 percent, you may have overtrained. Increasing body temperature, reducing or, conversely, an unhealthy increase in appetite too are signs that training you, rather, is harmful, not beneficial.
3
Analyze your diet. If you sit on a diet for weight loss and exercise every day, it is inappropriate to set a high calorie deficit, and even more so, to sit on diets from the Internet or books. Your diet should "pull" on the daily need of the body for energy, or be 10% "lighter". The risk of overtraining increases also in those who do not eat enough protein for the athlete (2 g per 1 kg of body weight or more in power sports), neglects vitamins, and includes unhealthy foods in the diet. Use rehabilitation techniques - massage, sauna, hydrotherapy.
