When more is not better
Milan Miletic, coach cross-country camp Unity Run Camp. in the past a member of the national team of Serbia in Cycling (racing track), Ironman finisher and a dozen trail races, shares his experience and tips how to prevent overtraining and to cope with it, if after reading the article you will discover the symptoms.
Several years ago I competed as a professional cyclist. During this period I experienced two months, when I felt at my best, was very motivated, and for me there was nothing more important than my workout. But in some
strange way, my results are not only not progressed, but rather worsened. I thought all the fault of bad luck.
After one of the workouts where I did our best, my coach, a stout, elderly man, whom I have always trusted (and now trust more), strictly told me to stop training and go to him. Then I heard: “Go home and rest!”. Of course, I protested: “I feel great, I’m strong and fast athlete!” “Look at yourself in the mirror — you look tired, not only physically, but also emotionally”, — he calmly replied.
Unfortunately, the coach was right: I looked older than his years, lost a lot of weight, I had a very tired look. My brain, as if not noticing these symptoms, repeated every minute: “More training! The harder, the better!” However, I listened to his coach — the end of ends, he trained three Olympic Champions! and left for the mountains: walked a lot, ate and slept. Of course, I couldn’t absorb the tranquility of mountains and forests, because my mind was constantly occupied with the thought of losing shape. I was worried that the competition will be the slowest, but after seven days of rest I was back on track and set a personal record in the 200 m, and after two or three days, I not only felt in the best shape I really was.
Since I first learned what the overtraining, and permanently learned presented me a lesson.
What is overtraining?
In short, overtraining is a physical and emotional state, caused by a lack of resources of the body to recover after intensive exercise. Overtraining can happen as an Amateur and professional athlete. Recovery may take from several days to several weeks for the Amateur and professional athlete.
Interestingly, despite the accumulated fatigue and other signals from the body, to recognize the symptoms of overtraining and to distinguish them from normal fatigue can be difficult. The fact that exercise can be addictive. And the body and brain of an athlete you get used to regular workouts. The man himself, in turn, strives hard to achieve the cherished goal and loses the ability to objectively assess your condition. In this situation, to distinguish between sensible load and the moment when the body needs rest, it is very difficult.
Overtraining occurs more often in running, swimming, Cycling and rowing. Addicted to running? Then read on.
Symptoms of overtraining
Overtraining can be defined by emotional, immunological, biochemical, hormonal and physiological indicators. For all athletes symptoms of overtraining can manifest itself in many ways — a single, universal “instructions” for the diagnosis of overtraining does not exist. However, the main indicator is the stagnation or deterioration of the results, even if the athlete is feeling on top.
We’re not professional athletes and are not able to regularly use the help of professionals, so let’s remember some of the symptoms that can “diagnose” yourself.
1) High resting heart rate
First, you need to know its “normal” resting heart rate, and it will have at least two weeks every morning after waking up to measure your heart rate. This will help you in numerous applications, such as Instant Heart Rate.
After two weeks you will be able to determine the average value from which to push off. If the resting heart rate is in the range of 3-4 beats per minute, then the reasons for concern. Cheerleaders must be increased pulse 7-10 beats per minute from your averages.
A large number of long and heavy training can cause insomnia. Bad sleep? Read on!
3) Loss of appetite and/or rapid weight loss
In most cases, the cause of the rapid weight loss is dehydration. Dehydration in itself a dangerous condition which can cause fatigue, headaches and insomnia. If your body does not receive enough water during the day, then even the best training plan can lead to weakening of the body. Recommendations water consumption Institute of Medicine (USA): 2.1 liters of water for women and 3 liters for men. Prolonged physical activity and heat increases the need for water. Remember the rule of 8 glasses of water, but these 8 glasses is the minimum! And don’t forget that excess water is also bad, as its not enough — all necessary measure.
4) Reduction of skin tone, loss of vitality
7) depression, irritability
When the body and brain are tired from training, begins production of the hormone cortisol, the excess of which will make your nervous system more sensitive and gives you more irritable. There are already not only yourself, but your loved ones will not be happy of your achievements in sport.
8) Violation of the menstrual cycle
Girls should be alerted to the change of the menstrual cycle.
If you remain deaf to the signals of your body, risk your physical and mental system is “broken” is very large. Ignoring overtraining can lead to chronic injuries and loss of desire to play sports in the future.
What if I overtrain?
1) Completely stop training for 4-7 days.
2) After several days of complete rest from physical activity, only do a slow jog for 3-4 km within 7-10 days. Please note that the total mileage should not exceed 30-40% of your average weekly mileage for the last month of training.
3) eat Regular wholesome. Do not skip meals, use the free time to learn new recipes. For example, learn how to cook traditional Lebanese tabbouleh.
4) monitor the flow of vitamins and minerals. Overtraining can reduce the level of zinc, calcium, vitamin B and C. There are different approaches, opinions and theories about taking vitamins, but a number of experts in the field of sports medicine recommended an additional intake of these vitamins and minerals for a speedy recovery.
5) Observe the mode of sleep and wakefulness. Try to sleep at least 8-9 hours sleep and Wake up at the same time even on the weekends.
6) make time for loved ones people. First, your moms, dads, brothers, husbands and wives miss you — especially during your long runs on the weekends. Secondly, it is just nice.
7) Watch a movie and read the book (no, not about running!), which fills you with positive emotions and make you laugh.
8) Meditate. Start with 5-10 minutes a day in silence, without the distraction of the phone and the computer; listen to relaxing music and do breathing exercises.
9) Go to the public bath and a massage — take care of your body.
10) Perhaps the most difficult — try to isolate themselves from stress.
11) And the most simple — don’t read motivational posters of the following kind: “I will stop when I’m tired… I will stop when I finish”, “Pain is weakness leaving the body” and the like. Of course, such “motivation” can help when you are too lazy to go Jogging in the rain, but if you exercise regularly, it can lead to unnecessary injuries and mental exhaustion.
Listen to yourself and listen to the advice of the coach. A good workout and rest in between!
This article used the following materials: