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Overtraining / Surantrenman Guide

Tuesday, September 7, 2021

I meet a lot of athletes every day and almost all of them have serious goals. During the interview, I understand that most of these athletes are or are about to fall victim to their ambitions.

So why?

Because overtraining does not always lead to the right result. If you insist on this, the only door you will get is overtraining.

What is overtraining?

In overtraining (Surantrenman) trainings can be defined as a set of events that lead to clearly deterioration in the physical, mental and behavioral state of the person in case the worn structures cannot be corrected by the body’s regeneration mechanism.

But being overtraine is not only characterized by the disruption of the production mechanisms. It also has the potential to seriously harm athletes.

Causes of Overtraining

First you need to study the mechanism of overtraining. Because if you do not fully grasp the mechanism, you become more vulnerable.

Causes of overtraining,

High levels of cortisol hormone for a long time (stress, diet or over-training may cause this)
Causing more trauma than the body can regenerate (intensive weight training and short rest periods may cause this)
Take very low calories for a long time,
Taking less protein than necessary,
Catabolism (destruction) rate is higher than the rate of anabolism (construction), (This practice occurs as a loss of muscle),
can be sorted as.

Symptoms of overtraining

If you are in doubt about overtraining, consider the following symptoms.

Persistent muscle fatigue. Even if you rest regularly and for a long time, your muscles feel weak during training.
Resting heart rate increase. You have a higher heart rate than normal during rest.
Loss of motivation. If your feet are going back to workout, you’re always looking for an excuse.
Constant sleepiness. If you find it difficult to get out of bed, you are constantly napping and feeling tired during the day.
Decreased appetite. The meals you normally finish quickly are now growing in your eyes.
Increased frequency of infection and disability. If you get sick or sick more often.
Decreased sexual desire. If your body is under stress, your sexual desire is severely reduced. This is also an important precursor of hormone disorder.
You may have met overtraning!

Even for professional athletes who don’t need to be panic, sometimes overtraining is inevitable. You can avoid this with a well-planned workout, diet and relaxation program.

When does overtraining happen?

Too much exposure to athletes has caused me to see too many cases of overtraining, and certain types of athletes face this problem more.

Let me draw you an overtraine table. Athletes who are usually overtraine,

Probably preparing for a competition,
Not working with any coach,
He doesn’t have a special diet,
Young and very confident,
structure. As you can see, I didn’t talk about training pace, equipment or anything else. Because most athletes force themselves to be overtrained and do not realize it.

Treatment principles for overtraining

The subject of overtraining is quite extensive. If an athlete has encountered an overtraining problem, it is necessary to examine this in all aspects.

There are three things to consider here. Nutrition, exercise and rest.

Give yourself more time to relax. Reducing the number of days you train will be the best choice here. Reduce training intensity and time. The best choice for reducing density would be to make deloading.

Change the muscle groups you are working on and review your training system. Increase your sleep time. Arrange your sleep for a minimum of eight hours a day and a night’s sleep. Do not forget to take a cold shower after training. The cold shower increases your recovery speed after sports.

Change your diet

Get more slowly digested carbohydrates.
Keep your blood nitrogen profile on the positive side by taking protein frequently. How many grams of protein a day should I take for more information? You can go to.

Support your diet with vitamins and minerals. Especially vitamin D, calcium, sodium and magnesium are vital for athletes.
Consider taking a supplement. Especially glutamine and beta alanine can be listed as two highly valuable supplements for overtraining.
Increase your calorie intake. You don’t have to be afraid to lose weight. Because if you are experiencing a really overtraining table, short-term calorie increase does not gain you weight.

A condition that mimics overtraning in athletes, especially in the summer, is the loss of fluid and electrolytes. Therefore, if you are training intensively, you must complete the lost mineral and water correctly.

Causes, symptoms and treatment of overtraining: Conclusion

Your body speaks to you. The most important thing here is that you listen to it.

Exercise tempo should not overdo it, if you are doing too much sport, you should pay attention to the symptoms of overtraining and be alert.

Don’t be afraid if you have been overtraining, simple changes and a short rest period will help you get rid of it. But it’s very important that you learn from the situation.

You are now much more resistant to overtraining! Don’t forget to share your ideas with me.

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