Posted by cpaddon on October 13, 2017
Overtraining has own symptoms and reasons of appearance like any changes in the body work. Right now, we will discuss this problem and will understand how to treat and what to do for avoiding this phenomenon during the active workout.
The effect of the overtraining means imbalance between recovery of the body and training. Often, the cause of this symptom is the frequent implementation of the same exercises with the big number of repetitions. In fact, the athlete trains every day with the same list of the exercises and this is the most popular mistake of the beginners.
Besides this, overtraining can cause:
- insufficient rest time
- eating disorders
- lack of sleep
- frequent stress
- excessive intensive workouts
Despite a lot of discussion about overtraining, experienced athletes deny the existence of this phenomenon. Actually, the experienced athlete doesn’t have the similar symptom. Moreover, the professional athlete knows all about the bodybuilding, including the necessity of the regular regime and proper nutrition. He knows that all should be controlled therefore he didn’t face with the overtraining.
Actually, if the athlete does all correctly, then he will avoid the symptom of overtraining. That is interesting, that there is the opinion that experienced athletes also have overtraining. But such statement is incorrect because the professional always avoid mistakes. Especially, considering the fact of the regular use of steroids and the great number of food and rest, the appearance of such symptoms is excluded.
The appearance of overtraining and its symptoms
Symptomatology can appear when the level of stress exceeds the standard of the body, after that he can’t control it. The impact of weights on the muscles in the gym is the source of the stress. It is necessary for the adaptive system of the body, which begins to build more muscle tissue and increase the volume of the muscles.
The main goal of the visiting the gym is getting muscle mass. When an athlete is working too long at the limit of his possibilities, he increases the risk of the overtraining of the certain muscle groups. Moreover, when the overtraining influences on all part of the body, it causes the sharp loss of progress.
The process of the muscle building has a simple principle. Initially, the body does the step back during the training and then happens 2 steps forward during the rest and proper nutrition. But if you overtrain, then already happens 3 steps back. It needs the increasing of the rest time.
Symptoms of overtraining
- The appearance of breakdown with the regular fatigue and decreasing of the work weight.
- Lack of desire to visit the gym because of the bad state.
- Irritability and depression
- Decreased appetite
- Sleep disturbance
- High blood pressure and pain in the heart
There is the general list of the symptoms. The first which appeared is the decrease of the work weight and then comes lack of desire to go on the training and the problems with the sleep. Everything else happens less frequently but it is important to know about it.
The treatment of overtraining
It is important very quickly to notice the main symptoms. Then, you need to understand how completed is the situation. Sometimes, the resolution will be the refusing of the gym for a few weeks. The best variant will be to analyze how to make the own training program. Often, the problem lies in the program.
As soon as the symptoms disappear, to come back to the workouts should be with the small weights. If you see that with the body all is good, you can pass to the force stage. You need only to increase the rest time. After every training day will be the rest day. Also, you need to eat high-calorie food during the process of overtraining.
Of course, will continue to have the diet, made special for the bodybuilders. In your ration should be more complex carbs and also do not forget about the protein.
Tips for avoiding overtraining
There are some tips, the observance of which practically excludes the fall in progress. They can be divided into two categories: in the gym and out of the gym.
Tips behavior outside gym
- Organize good nutrition, no less than 4 times per day
- Sleep no less than 8 hours
- You should include in your ration complexes with vitamins E and C
- Obligatorily, the athlete should eat more carbs and proteins and do not forget about useful proteins.
- Relieve your stress
- Will be good to do muscle massage
- Drink more water
Tips behavior in the gym
- It is not necessary to combine heavy workouts with active sports
- The exercises should be done with the right technique
- Do not change the training program during 3-4 months
- Set the minimum load threshold
- Do not train one muscle group very often
- It is important to do warming-up before and after the exercises
- Do not constantly work at the limit
The bodybuilding should be taken seriously and always to obtain steady progress. The difference between the active training and overtraining practically is not evident. There is the risk to shut down the body if you train too much. Because of this, it is necessary to remember about the listed symptoms and to react to them in time, gradually to achieve the own goals.
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