What is feared most of all lovers of the gym is overtraining syndrome, caused by an excessive volume of work that does not allow the muscles and nervous system to recover between workouts. When the body is in this condition of high stress (due not only to excessive motor activity, but also causes emotional work ...), besides not being able to support the training , will affect the sports performance and personal serenity (interpersonal relationships with your partner, family, friends) and working.
can affect athletes who practice any type of sport, and not at a competitive level. is not easy to identify the exact causes that can lead to overtraining, because they can be of different kinds.
CAUSES OF Overtraining:
* number of exercises that are too high
* large number of exercises for one muscle group
* large number of series per- muscle group
* excessively long training time
* alteration of sleep / wake cycle
* inadequate nutrition
* workload too high
* excessive amount of work (intensity), without adequate recovery periods
* desire to exceed in the results
SYMPTOMS OF Overtraining:
* stabilization workload
* fatigue in the days following the 'training
* decrease in the levels of force
* insomnia
* nervousness and / or irritability
* fatigue * loss of appetite
* increasing the number of injuries (especially tendon inflammation)
immune systems * weak
* increased heart rate at rest
* increased blood pressure
* loss of enthusiasm during the 'training
* lack of concentration in everyday activities
* weight loss (maintaining a balanced diet)
* amenorrhea
TO AVOID Overtraining:
* do workouts short and intense
* adequate rest
* perform basic exercises above, limiting the additional
* learn to listen to your body
plan * 's training
* Adequate physical load
* monitor the duration of 'training
* adequate food
* run discharges
The overtraining can be distinguished into two types: short and long term.
The short-term overtraining, is basically due to overwork, which can be remedied by going back to a more content in other training sessions (not necessarily this type of overtraining is harmful, because it can be a training technique, for for example, the specialization on a muscle group).
The long-term overtraining is the real "overtraining syndrome", then due to a series of short-term overtraining, which acts on the nervous system at the synaptic level (stress related to work under general) and parasympathetic (stress at rest, mass loss, etc.., as listed above).
The main consequences of this form of overtraining are: a reduction in immune system function, which can result from a reduction in the 'amino acid glutamine, a hormonal imbalance between testosterone and cortisol, or you change the normal balance in favor of the latter, an increase in injuries at the level of muscle and connective tissue, causing chronic inflammation of these tissues, which can be cured at this point only with the total rest.
L 'overtraining is the opposite of overcompensation, where the body is able to compensate the damage caused by training and responds with an increase in strength and muscle mass, is in an anabolic state and growth, and what you'd expect from a proper training plan, rest and nutrition. I personally think that overtraining is one of the increased risks that prevents a good level of growth in the gym.
This is because the mentality of the patrons of the gym is as follows: "I recommend ....... instructor, because I must increase my chest, make me a good card, with 4 / 5 exercises for this muscle ".
to all this is added the fact that our "coach" to ignorance on the subject (so from my point of view should not even enter the gym goer), does nothing to include in the training of customer's magnificent 4 / 5 years, which not only lead to the development of the affected muscle, but will prevent the overall development of the customer. certainly not easy, after a structured exercise program appropriate to explain to customers how easy it is overtraining, the concept of overcompensation, the gym-goers of the wrong mentality, and how important it is for athletes nature . source - www.bodybuildingitalia.it
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