Симптоми на претрениране
За да се предпазим от травми и контузии е важно да можем да разпознаем симптомите на претрениране и физическа преумора.

Тренирайки ние предоставяме достатъчно стимул на нашето тяло и мускули за да растат. Това е един от основните принципи на мускулният растеж.

Но прекалим ли с нашите тренировки може да си навредим повече от колкото бихме искали.

Когато говорим за обем то е важно да знаем, че има зависимости от които зависят нашите резултати.

  • От една страна ако тренираме прекалено малко ще имаме минимални или никакви резултати.
  • От друга страна ако тренираме прекалено много можем да стигнем до момент в които няма да покачваме никаква мускулна маса и дори да загубим постигнатото.

Затова е важно да открием правилния баланс. А той може да бъде много индивидуален и да зависи от много фактори.

Двата основни начина за достигане на етап на претрениране са:

  1. Прекалено много тренировки без достатъчна почивка и лошо възстановяване.
  2. Лош хранителен режим.

Някои хора може никога да не достигнат до този момент в тренировките си. Ако имаме добре балансиран хранителен режим и добре зададена фитнес програма тогава шансът за претрениране намалява драстично. Понякога е и до ген и индивидуална предразположеност. Понякога е и до неефективно трениране.

И все пак претренирането е факт за една не малка част от хората. Понякога те дори не го осъзнават. Важно е да можем да разграничим признаците на претрениране. Колкото по-рано го забележите толкова по-бързо ще можете да предприемете нужните мерки.

1. Понижена сила и издържливост по време на тренировка

Един от най-издайническите симптоми, които се проявяват почти винаги е слабост и по-ниска издържливост по време на тренировките.

Ако забелязвате тенденция силата ви да намалява с времето то тогава трябва да се замислите какво не е наред.

Дори и да повишите интензитета или обема то положителен ефект е малко вероятно да има. Даже тъкмо обратното.

2. Често чувство на умора или отпадналост

Умората има тенденцията да се натрупва с времето, особено, ако не си почивате достатъчно.

Ако днес сте правили крака е напълно нормално утре да имате мускулна и да сте леко изморени, но трябва да позволите на тялото си да се възстанови преди следващата тежка тренировка за крака.

Липсата на адекватна почивка може да доведе и до състояние на ниски енергийни нива.

Това означава, че тялото трябва постоянно да усвоява от своите собствени енергийни депа (въглехидрати, белтъчини, мазнини). Прекалено много трениране или лош хранителен режим могат до доведат до това.

От друга страна тренировки и упражнения които не са представлявали трудност за вас до сега, могат да започнат да изглеждат като нещо непостижимо. Не е изключено това всичко да е съпъствано и с повишен пулс в покой.

3. Раздразнителност и промяна на настроенията

Претренирането оказва голямо влияние върху хормоните свързани със стреса, в това число кортизола и епинефрина.

Хормоналния дисбаланс породен от това може да доведе до раздразнителнос, промени в настроенията и по-трудно концентриране. Не е изключено да се стигне до стрес и депресивни състояния, липса на мотивация и др.

4. Инсомния и неспокоен сън

Загубата на сън е друг често срещан симптом на претренирането. Повишените нива на стрес и хормоналния дисбаланс който споменах преди малко може да доведе до лошо качество на съня и дори до частична загуба на сън.

Сънят е важен за тялото ни защото това е основният период когато тялото ни се възстановява.

Производството на много от хормоните свързани с мускулния растеж се случва точно тогава. Това се превръща в един безкраен кръговрат на липса на сън и недостатъчно възстановяване.

5. Хронични болки и често боледуване

Претренирането може да доведе и до прекаленото натоварване на някои стави, сухожили и мускули. Това от своя страна ще доведе до хронични и дори неутихващи постоянни болки в ставите.

В случаите на претрениране цялото ни тяло е подложено на прекалено натоварване което от своя страна прави трудна борбата с инфекциите. Чести настинки са възможни като резултат. Други признаци, които могат да бъдат свързани с претрениране са нисък тестостерон и намалена плътност на костите.

6. Загуба на апетит

Хормоналният дисбаланс и прекалено натрупания стрес могат да доведат до загуба на апетит.

Обикновенно тренирането се смята че по-скоро би довело до повече апетит.

Когато сме в състояние на претренираност е напълно възможно да изпитваме по-малък глад, което от своя страна води до неадекватем хранителен прием. А това може само да влоши нещата.

By Admin

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