Recovery after overtraining

Overtraining is a physiological condition, in which there is a violation of the fitness of the human body after regular physical overstrain. Overtraining is accompanied by the appearance of fatigue and a decrease in the ability to perform physical exercises. What are the violations at the physiological level that develop in the state of overtraining? What is fraught with the consequences of such conditions and can they lead to a deterioration in health? How to properly provide for the body recovery after overtraining?

Overtraining most often occurs at a systematic and excessively high rate of training in sports sections and fitness clubs for those who have not previously received such physical exertion. In people who have not yet adapted to increased motor activity in sports, recovery from such intensive training can not provide a full-fledged replenishment of energy in the body and maintaining the proper functioning of muscle fibers. With a given physiological condition, the activity of the whole organism is disrupted. Especially prone to such a danger of nervous and cardiovascular systems.

There are several varieties of overtraining. At the first degree of this physiological state of the body, complaints of sleep disturbance, general lethargy and drowsiness are noted, the ability to perform speed training is deteriorating or the desire to attend classes in sports sections is completely lost. With the second degree of overtraining, these signs acquire more pronounced traits, the ability of the organism to provide recovery after training and to adapt to various types of physical activity is sharply reduced. At the third degree of this condition there is increased irritability, insomnia, appetite worsens, there is a feeling of fear before performing complex physical exercises, the work of the vestibular apparatus is disrupted. With a strong overtraining after performing physical exertion, there may be pain in the heart, heart rhythm disturbances, dyspnea.

Deterioration of the general condition of the body and reduction of its energy resources, observed as a result of disruption of recovery processes after excessively intensive training, leads to the development of increased fatigue, a decrease in speed and strength, difficulty in regulating coordination of movements. In addition, overtraining causes a decrease in the body's defenses and, as a consequence, contributes to the development of increased exposure to infectious diseases, exacerbation of chronic diseases. In some cases, women may experience a disorder in the normal course of the menstrual cycle.

Overtraining develops due to a number of reasons, among which we can distinguish the following: violations in the state of health (chronic and latent diseases); training in a painful condition or after a long and severe illness; incompetence in choosing training methods; the discrepancy between the intensity of the exercises performed, the general health condition, age, level of physical development and other individual characteristics. In addition, the full recovery of body forces after overtraining can also be hampered by non-compliance with the work and rest regime - excessive overload during the working day, lack of sleep, lack of adequate nutrition, insufficient intake of vitamins, stress, alcohol and cigarette abuse. Overtraining can also occur when there is not enough rest, when our body simply does not have enough time to recover from physical exertion.

If you still feel the first symptoms of overtraining after attending classes in the sports sections, then it's best to immediately seek medical advice. For the speedy recovery after the emerged state of overtraining, it is necessary to reduce the amount of physical activity and reduce the overall intensity of training. You can also try to diversify the workout. For example, in the warm season, physical exercises are best performed outdoors - in the park, on the edge of the forest or on the shore of the reservoir. With the development of severe fatigue, excessive motor activity should not be carried out, it will be enough to simply walk in the fresh air or take a short jog. With the first degree of overtraining, adherence to such measures usually contributes to the rapid recovery of the body after systematic overloads. At the second degree of overtraining, in addition to improving walking in the open air, it is possible, with the agreement of the doctor, to take medications that help to restore the body and reduce fatigue. At the third degree, it is best to completely refuse to attend training for two to three weeks, and after this period of time, you should switch to the use of active forms of rest while taking medications to restore the body after overtraining. As such drugs should use vitamins and mineral complexes. The first and second degrees of overtraining usually completely pass within 10-30 days from the moment of the beginning of observance of sparing mode of trainings, the third degree demands a little more long period for full restoration of forces of an organism.

Thus, preventive measures to prevent the development of overtraining should include the right choice of the regime of work and rest, the organization of rational nutrition, the use of suitable training methods based on the individual characteristics of your body.