When can exercise be dangerous to health and life?
September 4, 2019
“The more, the better” – it seems that sport is built on this principle. However, for the results to grow, you need to do more than just exercise. The Zozhnik’s Book has a detailed explanation of when sports can be harmful and what to do to stay healthy and strong.
Why recovery is needed
During exercise, our bodies fatigue, and during recovery, they develop: for example, the body initiates recovery processes (and over-recovery to cope with the load next time) of muscle fibers. In general, it is during this period that muscle strength and volume grow. Therefore, it is important to reiterate that recovery is as important a part of the training process as physical activity itself.
And this is what happens to athletic performance if the body is not given time to recover. This graph is taken from a scientific study and clearly shows how an athlete’s performance increases with normal and insufficient recovery.
See how athletic performance changes with different recovery modes
What does regular underrecovery lead to
If the body does not have time to recover and receives new stress in the form of another portion of the load (both physical in the gym and nervous tension in everyday life), then the underrecovery is constantly increasing. And if you regularly ignore the signals of the body, continue to torment the body, then you can fall into a much more dangerous state – overtraining. Getting out of it will no longer be so easy and painless.
Experts call the stages of ignoring recovery this way: fatigue, then overexertion and a more serious stage – a dangerous state of overtraining.
How to notice overwork
Fatigue is easy to spot in the early stages. Your body began to react worse to normal stress: the heart rate returns to normal more slowly, the recovery period after training has become longer, and the psychological resistance to training has increased. If you notice these recurring symptoms, experts recommend that you simply take a break from training for one to two weeks.
If you ignore these signals and continue to load yourself even more, then overwork can turn into overstrain.
Two dangerous over-
Overstrain is already a serious discrepancy between the loads and the readiness of a person to perform them. At the same time, like illness, overvoltage is acute and chronic. Acute can manifest itself once, chronic – to torment constantly due to regular overwork, it is even subdivided into clinical forms.
Overtraining is a pathological condition following overstraining. Determining overtraining using tests is quite difficult: similar hormonal changes can occur with normal fluctuations in the volume of the load. Likewise, according to fitness expert Sergei Strukov, “decreased exercise performance is not a reliable criterion for overtraining.” Moreover, he also concludes: there are no uniform and clear criteria for what is overtraining.
But it is really dangerous and manifests itself in a violation of the interaction between the cerebral cortex and parts of the nervous system, muscles and internal organs. It leads to a weakening of the immune system, decreased performance and athletic performance, sleep disorders and mood disorders.
Overworking leads to overexertion and overtraining. These are already dangerous conditions. A source
You can plunge into this state if you long and stubbornly ignore overwork and overstrain and continue, gritting your teeth, add the load, no matter what.
But not only will the results begin to deteriorate, and you will have to forget about the training itself in this state, and for a very long time – overtraining does not go away after a few days and even weeks (!) Of rest. If you have brought yourself to this state, experts recommend taking a break for at least six months. Sometimes athletes are even forced to end their careers.
How much can you strain in the gym to avoid overtraining?
This is largely determined genetically and, of course, depends on the training and rest regimen. The most important thing is to listen to body signals, mood, understand the importance of rest and give it to yourself without feeling guilty.
In order to detect overwork in time (and prevent overtraining), observe your general well-being, mood, desire to exercise, and feelings after exercise. Remember: it is important to go to a workout in a good mood and enjoy it. Otherwise, in any case, you will not last long. In gym.
Based on materials from the “Book of a zozhnik” Under the cover you will find tips, life hacks, research on a healthy lifestyle.
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