How can training threaten us?
So, you signed up for a fitness club and decidedregularly attend classes. Although you are a beginner, but you are doing the same as everyone else, and even trying to make more approaches, lifting dumbbells is heavier. But remember that excessive diligence has its pitfalls. The most important of them - risk of overtraining.
Overtraining can sometimes be difficult to distinguish from a normal sense of fatiguewhich accompanies any intensivetraining program. But if the usual pain soon passes, then in the case of overtraining, there is a general decline in strength and the inability to continue training in the familiar mode. This state comes as a result of the accumulation of microtraumas of muscle fibers, which simply do not have time to heal because of your excessive zeal.
You begin to be disturbed by sharply appearing pains in the joints and muscles, which lead to nervous and physical exhaustion. If you do not let the body rest, stateovertraining can become chronic, and in this there is nothing good, solid minuses. For example, the need for sleep will increase, the appetite will decrease, the pulse at rest will become frequent, frequent headaches, irritability, nervousness, mood swings, will rise or vice versa, blood pressure will decrease, immunity will decrease, which means that you will be more prone to illness.
Often, after long and hard training in muscles, the sensitivity of the nerve endings becomes acute. Such a common phenomenon as nightcramps in the legs - this is a symptom of increased reactivity of the muscles. And this condition arises because the relationship between the fluid and salt in the muscles changes and the fluid content in the blood fluctuates. To avoid this, it is necessary to provide the body with a sufficient amount of liquid. It is best to fully reimburse her loss in training. But if you do not feel like it or just do not have time, then after the session you must "pour" the water into yourself.
Prophylaxis for increased reactivity of muscles is a static extension, in whichbody positions are held for 20-30 seconds. Another danger is training on an empty stomach. Yes, yes, do not be surprised. If you are accustomed to a cup of coffee for breakfast, at best with a sandwich, at work during the lunch break, interrupt something dry-handed, and at the end of the workday, hurry to the training, do not think that in this way you will bring yourself benefits. You, probably, count on the fact that the body will take the forces for training out of fatty deposits, and you will lose weight faster.
But it was not there. Instead of productive training, you will experience dizziness, weakness, impaired coordination and trouble concentrating. In this case, you can actually get injured and on the "level ground". Never engage in an empty stomach, eat 1.5-2 hours before training. If you did not have time, drink a glass of freshly squeezed juice or an energy cocktail before training.
To avoid possible injuries, never disregard the warm-up and stretching. Do not think that you are already such a pro thatwarm your muscles to anything. All - and athletes with many years of experience, and beginners - need a warm-up before the main load. Incorrect technique of doing exercises can also cause severe pain and serious injuries. Therefore, if you do not know how to do this or that exercise, however harmless it may seem to you, be sure to consult the trainer.
