By Dr. Neeraj Mehta
Exercisers or athletes who overtrain or get stale are those who continue to train despite symptoms such as fatigue or soreness in their muscles. Many exercisers think that their lack of strength or bad performance indicates that they should put in more effort. As a result, they continue to press on. As a result, the body begins to deteriorate even more.
Overtraining is one of the most common errors that trainers and coaches make in their work. In recent years, many people, including myself, have come to realize that having more does not necessarily equate to being happier. Unfortunately, many individuals believe that if a little amount of anything works, then more of it will provide even greater outcomes. This often leads to us going to extremes.
Individuals must also get familiar with the idea of intensification. The act of pushing oneself to exhaustion demands a significant investment of energy and attention. In reality, both the mental and physical aspects of this intensity are present and functioning well. To put it another way, when someone initially starts working out, they may only be working out at 70% of their maximum capacity. However, as their self-assurance develops, they will be able to increase their percentage to 90 percent. This will aid in the strengthening of their muscles as well as the installation of a feeling of well-being in them.
“The greatest therapy [for overtraining] is prevention,” according to research published in the Journal of Sports Sciences. According to the findings of the research, enough carbohydrate intake is important for avoiding overtraining. In order for your muscles to heal and grow, carbohydrates must be provided in sufficient quantities in your diet. If you don’t get enough carbohydrates in your diet, your body will enter a condition of muscular catabolism, which means it will utilize muscle mass for energy.
To avoid overtraining, plan frequent rest days after long or tough exercises to allow your body to recover. Weight or resistance training should be done with a day or two rest between sessions that target a specific muscle area. At the same time, avoid allowing too much time to go between exercises. Throughout your exercise, take a little rest.
Overtraining may be distinguished by the presence of the following signs and symptoms:
- An unusually fast heart rate
- Sleeping habits have changed throughout time.
- An accident or sickness happens on a frequent basis in the workplace.
- Aches and pains in the muscles Moodiness
- Mental concentration weakens, and motivation begins to wane.
- Changes in appetite
- a deficiency in physical energy (fatigue)
Preventing overtraining may be achieved by following the steps outlined below:
- Create a well-rounded training program that fits your specific training needs.
- Make a list of your small and big goals.
- Stretching, ice, and massage are all possibilities for treating the injury.
- Keep your approach consistent. rather than your exercise or training companions
- A training book is a must to track your progress.
- Dealing with non-training stress may be accomplished by eating well and getting adequate sleep (work, family, etc.)
- Rest. Take at least one day off each week, or more if required, to relax.
- Every six months, have a physical examination and blood tests performed.
