Is the "periodic training method", which can be regarded as the formula for successful training, really foolproof? In theory, applying stress to the body in a gradual manner, with appropriate rest and changes in between, should indeed make the muscles stronger and thus adapt to the greater load. But here comes the problem! If the body is subjected to too much stress for too long, what will happen next? After all, anyone who has ever ridden a bicycle knows that this sport is fundamentally addictive, and it often makes people unable to resist practicing and engaging in self-abuse every day. However, everyone's physical condition is different, and the training content that you think is just right this year may be completely unsuitable next year.
Table of contents
- Rest is to go a longer way
- Prevention is better than cure
- Four reasons for overtraining
- Seven symptoms of overtraining
- It is better to rely on yourself to improve your recovery efficiency
Rest is to go a longer way
This situation is mostly caused by the body not replenishing energy in a timely manner, or not having enough recovery time for the body to adapt, which eventually leads to the body being exhausted and surrendering. This phenomenon of extreme fatigue is generally called "overtraining". Overtraining in lab animals often means death, while overtraining in humans can lead to tendinitis, chronic colds, irritability, depression, and poor performance in competitions.
Prevention is better than cure
So what are the symptoms that indicate you’ve overtrained? The following are 4 causes and 7 symptoms of several physical abnormalities . As long as you understand them in advance, you can prevent them before the crisis occurs and maintain a high-quality exercise life.
Four reasons for overtraining
The following incorrect concepts and attitudes are most likely to lead to physical overwork!
1. Training too hard for too long: excessive training and competition frequency, lack of sufficient rest and recovery period.
2. Riding regardless of weather conditions: Even when sick or injured, one still insists on riding like an obsession.
3. Rushing in recklessly and recklessly: Before accumulating enough basic mileage training, one is influenced by emotions and engages in strenuous exercise.
4. Empty stomach and dizzy head: Malnutrition in order to lose weight, or failure to take in enough carbohydrates and protein to replenish glycogen after each cycling training.
Seven symptoms of overtraining
If you experience the following symptoms, it means you should take a good rest and take a vacation!
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Performance deterioration continues to bottom out:
When you find that no matter how you train, no matter what supplements you take, nothing works, and your performance in the competition is like a stock market crash, it's terrible. -
Mental exhaustion and depression:
Marco Pantani, the eternal pirate! Manx missile Mark Cavendish! These high-profile riders are prime examples of overtraining. -
Long-term muscle and joint pain:
It is normal to experience delayed onset muscle soreness after training, and it is normal for beginners, people who change their training plan or increase the intensity of exercise. Different muscle groups usually need 24-48 hours to recover. If the soreness exceeds this time, it most likely means you are overtraining! -
Sudden weight loss without warning signs:
If you lose 5% of your body weight in a few days, there are only two possibilities:
One is dehydration.
The second is insufficient glycogen during overtraining.
At this point the body will begin to burn muscle tissue, and the watershed where physical fitness deteriorates instead of improving appears here. -
Stomach problems, diarrhea, constipation, etc.
Long-term fatigue may cause problems with the gastrointestinal system, including either no bowel movements for two or three days, or frequent constipation. In addition, if the urine color is dark yellow for a long time, it is a warning sign that the body is dehydrated. -
Resting heart rate gradually increases:
If you wear a smart device and find that your heart rate rises by 7-10 beats per minute in the morning, it means that your body is over-tired and the heart must transport more oxygen and nutrients to various parts of the body. -
Continuous illness and increased white blood cell count:
When the body is weak, it cannot fight viral infections. It is recommended that athletes who often participate in competitions have a health check every year to find out if their white blood cell count is abnormal.
It is better to rely on yourself to improve your recovery efficiency
To avoid accumulating fatigue during training, you can start by replenishing water. Consuming carbohydrates and protein within one hour after exercise can help improve recovery efficiency. Sufficient sleep is also key. Cherry juice can significantly help with sleep, and supplements such as BCAA and glutamine can also effectively promote recovery. In short, a balanced daily diet and adequate rest are more effective than any panacea.
In addition, you can also do moderate stretching, take a hot bath, ask a sports injury trainer to massage, or use a roller to relax yourself after exercise. These techniques can speed up your recovery and help you take better care of your body.