Too much sport hurts

Is too much training a problem for recreational athletes?

Especially for the. For professional athletes also have professional coaches, their sports units are planned specifically. In the leisure sector, however, many train without a plan and increase their training work in the euphoria of the first fitness and figure successes too fast. The result: the body is overwhelmed. That is why highly motivated recreational athletes are particularly often affected by the so-called overtraining syndrome. Even returnees who want to continue training after a long absence from sports, where they left off, get caught quickly.

Why is a lot of sport then unhealthy?

Much sport is not fundamentally unhealthy. Who is fit, can also train a lot. But it depends on the right sport, the right amount and an intensity that suits your fitness level. For an effect during training, it is even necessary to overwork a bit. Only in this way does the body receive new stimuli and can develop further. He adapts to the unfamiliar burden. More precisely, he does that in the break between workouts. The actual improvement takes place in the regeneration phases. If the breaks between sessions are too short or if the workout is too strenuous, then the body can not recover.



What happens if I train too much or do not recover enough?

Performance stagnates or even deteriorates. Specifically, the body takes revenge for an over-motivated workout with painful soreness: These are tiny injuries and inflammation, which disappear after a few days break. However, those who regularly exaggerate their sports activities can fall into the so-called "over-training condition": the muscles feel limp or hardened, and complaints about muscles and tendons accumulate. Also, increased rest and stress pulse, sleep and concentration disorders, headache and restlessness, increased susceptibility to runny nose or other infections or bad mood can be the result of an overdose of sports.



Which first warning signs can I recognize?

If, despite training your times z. For example, if you do not continue to improve on running, if the pulse readings do not continue to drop despite regular stamina, or if you simply can not make more kilos during strength training, then things will go awry. Your body's signals may also be that you are feeling increasingly tired and tired, that you do not have the usual exercise intensity, or even have to stop a workout.

How do I get rid of the overtraining syndrome?

Pull the brake immediately. Two weeks of complete abstinence from sports or a clearly reduced training period give the body time to regenerate. After the break, slowly get back into training, gradually increase the frequency and intensity again. Under no circumstances continue with the usual sports dose.

And how do I correctly dose my training as a recreational athlete?

Tricky question: The optimal training dose is very individual.

But there are rules of thumb:



  • Sport should demand, but not overburden! Especially beginners should train only two or three times a week, half an hour is enough for the beginning. Experienced recreational athletes who want to do something for their health, can exercise 45 minutes to one hour a day or three to four times a week, one to two hours a week.
  • Exercise more often, then longer. Last, increase the intensity. Never increase several parameters at the same time, always turn only on one training screw.
  • Schedule breaks: There should always be one day off between two strenuous workouts. The more intense the workout, the longer you should pause before the next session. After a vigorous workout, take 48 hours break. Feel flabby, calmly expose another day.

Video Recommendation:

Too Much Hurt | Friday Night Tykes l Esquire Network (March 2024).



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