#overtraining

[promptsforyourwhumpfic]

Whump Prompt #1346

Anon asked:

Any ideas for an athlete whumpee? Specifically a sprinter who constantly pushes herself harder than she should, much to the frustration of her sister and partner.

Love your prompts btw! <3

Thank you for the kind words! I have a few ideas for you:

TW: Mentions of substance abuse:

Your stubborn sprinter probably ignores signs of injury/strain. Maybe a huge competition is coming up and they cannot afford to rest. The relentless training could lead to a serious setback if they’re not careful.

Because of this over training, the whumpee becomes agitated, and this affects their relationships. Maybe they’re more on edge because of the pain they’re in, or they’re just so focussed on the goal, they they lose sight on what’s important.

Do the supporting characters hold an intervention-of-sorts? At which the whumpee storms out after a heated argument claiming “Fine, I’ll do it on my own!”

Does the whumpee abuse things like supplements and steroids? This could affect their body in more ways than one.

Going back to the relationship theme: the constant pressure to perform strains the relationships as the sister and partner struggle to communicate their concerns and the whumpee begins to resent their interference.

However, sooner or later the sprinter has a huge competition while dealing with an injury/the consequences of overtraining. They’re torn between the desire to prove themselves and the need to prioritize their health. After vowing to stop interfering, the partner/sister sit back to watch the train wreck.

The real question is, do they collapse before, during or after the event? For added angst, they could have a moment before the event that they nearly do, but have to push on for the sake of their ego.

When the collapse inevitably happens, the sprinter reflects on their choices and realizes the toll the overtraining has taken on their body, leading to a moment of regret and self-awareness.

After the whumpee has pushed them away, how willing are the caretakers to help them get back on their feet?

[misplaced-misfit-in-the-void]

So apparently a lot of my problems (including hypersexuality) might be coming from overtraining and not eating well enough and possibly overuse of melatonin. Now I'm trying to cut down on melatonin and i think I'll take a break from the gym. I think my hypersexuality might be going down but it also could be my period too.

[sergio-cosmai]

Overtraining: Come Salvaguardare la Tua Salute e le Tue Prestazioni

[middleagerunblog]

V.

I think I overtrained the last time I prepared for a half marathon, both in terms of the sheer number of miles I ran, and on how fast I'd go on each run.

I like longer distances, I rarely had any run as short as 3 miles. And I would never hold myself back to that "easy" pace of 60 to 90 seconds slower than goal race pace. I would tell myself I wanted to do a 9 min/mi pace for the half, but then most of my training runs had average paces of around 9:30, often with individual miles sub-9.

This likely led to speedwork and dedicated pace runs of lower quality when I attempted them, which if I'm being honest with myself, happened with decreasing frequency as the 12 weeks progressed.

This time around my first run of these 12 weeks was 3 miles Monday at an "easy" pace. I did what I could to hold myself back pace-wise and did a 10:29 for the first mile. I couldn't hardly believe I went that slow when I saw the time pop up on my Apple Watch.

I figured the 2nd mile would be even more difficult to keep slow, because often the 1st is naturally slow, but without changing effort level, the 2nd mile ends up being way faster. So I focused on holding myself back even more. And I did, at 10:23 pace for mile 2.

By the 3rd mile, this "easy" pace was actually feeling natural, the 3rd mile just came in organically at 10:21. And there it was, 3 miles in 31 minutes and 19 seconds.

Last time around I don't think I ran anything that short or that easy for the entirety of the 12 weeks. Now I have 2 more of that exact same training run later this week.

[blog-fitness4all]

O que é o overtraining

OVERTRAINING é um problema que ocorre quando um atleta faz mais exercícios do que seu corpo é capaz de se recuperar, ao procurar melhorar o seu rendimento em treinos e provas, os atletas exageram no volume da actividade física sem ter o descanso adequado e, para alem disso, tem uma dieta incorrecta. As consequências, no entanto, vão da ordem muscular, passando por problemas nas articulações, e resultam em danos no sistema imunológico e no aspecto psicológico do atleta. Acredita-se que a origem do síndrome de overtraining esteja directamente relacionada com a estratégia de treino denominada "teoria da super-compensação", que assenta no princípio da sobrecarga progressiva. Esta teoria admite que as reservas energéticas gastas durante o processo de contração muscular são repostas apenas no período de recuperação, ou seja, de descanso.

As causas fisiológicas e metabólicas:

- Elevação do nível do cortisol (hormona que quebra o tecido muscular para forma energia); - Défice proteico; - O catabolismo (reações de quebra de moléculas para produzir energia) supera o anabolismo (reações de síntese de substâncias); - Stress no sistema nervoso central provocando distúrbios hormonais; - Tempo insuficiente para reparar os micro-traumas no músculo esquelético provocados pelo exercício. Problemas que o overtraining traz aos atletas: - Perda de condicionamento físico com perda de força e resistência; - Dor muscular persistente; - Sensação de fadiga crónica; - Elevação significativa da frequência cardíaca em repouso (este é um sinal bem típico); - Mudança de humor com quadro de depressão e irritabilidade; - Queda da resistência imunológica; - Perda da qualidade do sono.

OVERTRAINING o que é? O tratamento é claro e consiste em descanso completo de qualquer actividade física de no mínimo uma semana e, a depender da gravidade, pode se prolongar por mais tempo. Além disso, é necessário que se aumente a quantidade de alimento ingerida, mas sempre mantendo-se a qualidade dos alimentos consumidos. Ao retomar o treino é importante reiniciar de forma mais lenta nos primeiros dias. A prevenção do overtraining consiste em estabelecer planos no campo alimentar e de exercícios físicos adequados para o ritmo de vida, capacidade física e que sejam coerentes e equilibrados entre si. Quanto mais intenso é o treino, maior é a necessidade de acompanhamento de um profissional no campo de educação física e no campo de nutrição, profissionais com capacidade técnica e experiência no assunto de atletas de alta performance. Para prevenção é também importante saber reconhecer quais os sinais precoces que o corpo dá para evitar que ele “quebre” e percamos semanas ou meses de trabalho árduo. Não respeitar os limites do próprio corpo pode afetar não só o desempenho, mas também a saúde física e psicológica de quem pratica exercícios de alta intensidade. Overtraining pode ser usada em contextos diferentes. Geralmente é usado para se referir a um processo de treino intenso com consequências de curto prazo. No entanto, em muitos artigos científicos, o termo "overtraining" também é utilizado para se referir a uma síndrome de etiologia multifatorial, onde o exercício físico excessivo não é necessariamente a única causa do problema. Fatores como má alimentação, doenças associadas, stresse psicológico (trabalho, estudo, família) e distúrbios do sono também podem estar presentes.

SÍNDROME DE OVERTRAINING

Caracteriza-se por uma diminuição do rendimento desportivo, associada a alterações de humor. As suas principais causas são erros, na prática, volume excessivo de atividade física sem descanso suficiente, competição excessiva e problemas pessoais e emocionais que levam a um desequilíbrio entre carga e recuperação.

QUAIS SÃO OS SINAIS?

Um dos sintomas mais percetíveis é a deterioração da condição física com perda de força e resistência, mas dores musculares persistentes, sensação de fadiga crónica, alterações de humor com depressão e irritabilidade, alterações hormonais, diminuição da resistência imunológica e perda da qualidade do sono também são sinais de alerta. Lesões também podem indicar overtraining. E outro sinal muito típico é um aumento significativo da frequência cardíaca em repouso. Este último parâmetro pode até ser usado para diagnósticos. Atletas de elite e aqueles no "grupo de risco" para overtraining devem criar o hábito de medir a sua frequência cardíaca regularmente, de preferência logo pela manhã ao acordar, e observar qualquer aumento inexplicável.

LEVAR O CORPO ALÉM DOS SEUS LIMITES

As consequências podem ser físicas, musculares e articulares, mas o overtraining também pode causar alterações no sistema nervoso autónomo e hormonal, além de prejuízos psicológicos. O excesso de treino enfraquece o sistema imunológico e os constipações, tosses e inflamações tornam-se constantes. Existem também as chamadas lesões por sobrecarga, pequenas lesões que afetam levemente a integridade dos ossos, músculos e tendões, mas tendem a piorar com estímulos repetidos e sem tempo suficiente para cicatrizar e passar pelo processo natural de reparação.

Fraturas por stresse, condromalácia (desgaste da articulação do joelho), tendinopatia e dor intensa na virilha e na região pubiana (pubalgia) também são exemplos das lesões mais comuns por overtraining.

O OVERTRAINING ESTÁ A AUMENTAR?

A incidência da síndrome entre atletas de alto nível vem aumentando significativamente nos últimos anos, responsável pelo crescente interesse dos cientistas em encontrar medidas capazes de prevenir ou tratar essa síndrome.

COMO SUPERAR O PROBLEMA?

O primeiro passo no tratamento é reduzir a carga de treino num limite que o atleta tolere bem. Geralmente, leva de 2 a 4 semanas para se recuperar do overtraining. Durante este período, deve haver uma forte aposta no sono e na alimentação para otimizar a recuperação. Depois disso, o retorno aos treinos deve ser gradual e conforme a avaliação da frequência cardíaca em repouso. Nos casos mais graves, pode ser necessário interromper atividades físicas e competições. Mas, em geral, se o overtraining for diagnosticado a tempo, sem complicações mais graves, principalmente aquelas causadas por distúrbios hormonais, a condição é felizmente reversível. Bons Treinos Read the full article

[cbphysiotherapy]

Overtraining syndrome is a condition that affects athletes and active individuals who push their bodies beyond their limits. It can lead to physical, mental, and emotional exhaustion, hampering performance and impacting musculoskeletal health. In this blog, we will explore strategies for preventing overtraining syndrome with the assistance of physiotherapy. By incorporating these techniques into training routines, athletes can maintain optimal performance, avoid burnout, and ensure long-term athletic success.

[sempreguica]

Treino x Descanso… Esse é um dos principais desafios na elaboração do treino de quem treina pelo menos 5x na semana. Muitas pessoas se empolgam e exageram na dose de exercícios por dia o que resulta em prejuízos para alcançar o seu objetivo. Portanto, peça ajuda profissional para ajustar o tempo de descanso após completar um estímulo de treino, pois esse DESCANSO FAZ PARTE DO TREINO 😌! E você, já sentiu algum desses sintomas na sua rotina de treinos? ______________ #sempreguiça #musculação #sono #emagrecimento #emagrecer #hipertrofia #hiit #academia #treino #overtraining (em Santo André, Brazil) https://www.instagram.com/p/CpnVzNRJ_mn/?igshid=NGJjMDIxMWI=

[proven-to-lose-weight]

Building Muscle and Burning Fat: How to Incorporate Strength Training into Your Weight Loss Plan Safely

Strength training is an essential component of any weight loss plan as it helps to increase muscle mass, boost metabolism, and burn more calories throughout the day. When combined with a healthy diet and regular cardio exercise, strength training can help you lose weight, improve body composition, and achieve your fitness goals. In this article, we will discuss the benefits of strength training for weight loss and provide tips on how to incorporate it into your weight loss plan. The Benefits Of Strength Training For Weight Loss The first benefit of strength training for weight loss is that it increases muscle mass. As you build muscle, your body will burn more calories even at rest. This is because muscle tissue is more metabolically active than fat tissue. This means that even when you're not exercising, your body will burn more calories to maintain muscle tissue. Additionally, the more muscle mass you have, the higher your resting metabolic rate will be, which means that you will burn more calories throughout the day. Another benefit of strength training is that it helps to boost metabolism. When you lift weights, your body's metabolism increases to provide the energy needed to complete the exercises. This increased metabolism can last for several hours after you finish your workout, which means that your body will continue to burn calories even after you're done exercising. Additionally, as your muscle mass increases, your body's resting metabolism will also increase, which means that you will burn more calories throughout the day. Strength training also helps to burn more calories during exercise. When you lift weights, you are working against resistance, which means that your body is expending more energy to complete the exercises. This means that you will burn more calories during your strength training workout than you would if you were just doing cardio exercise. Additionally, strength training exercises that use multiple muscle groups, such as squats and deadlifts, can burn even more calories than exercises that focus on just one muscle group. A well-rounded strength training program should include exercises that work all major muscle groups, such as the legs, chest, back, and shoulders. This will help to ensure that you're building a well-rounded physique and preventing muscle imbalances. It's important to use a variety of exercises in your strength training routine. This will help to challenge your muscles in different ways and prevent boredom. In addition to free weights, include exercises that use bodyweight and resistance bands. This will help to provide a challenge for your muscles and allow you to work out different muscle groups. Proper form is essential when strength training. Make sure that you are using proper form for each exercise to prevent injury and ensure that you are targeting the correct muscles. Start with a light weight, and as you get stronger, gradually increase the weight. In addition to strength training, it is important to include cardio exercise in your weight loss plan. Cardio exercises such as running, cycling, or swimming, can help to burn calories and improve cardiovascular fitness. Cardio exercises should be done at least 3-4 times a week, depending on the individual's goals. To see results, it's important to stick to a consistent strength training routine. Aim to strength train at least 2-3 times a week. Keep track of your progress by taking measurements, keeping a workout diary, and taking progress photos. This will help you see how far you have come and motivate you to keep going. If you have any health issues or concerns, it is important to consult a professional trainer or doctor before starting any new exercise regimen. A professional trainer can help you design a workout program that is tailored to your specific needs and goals. They can also teach you proper form and provide guidance on how to progress your strength training program. In conclusion, incorporating strength training into your weight loss plan can help you lose weight and improve body composition. It increases muscle mass, boosts metabolism, and burns more calories during exercise. By including exercises that work all major muscle groups, using a variety of exercises, and using proper form, you can achieve a well-rounded and effective strength training program. It's also important to combine strength training with cardio exercise, and a healthy diet to see the best results. A healthy diet should include a balance of protein, carbohydrates, and healthy fats, and be rich in fruits, vegetables, and whole grains. It's also important to set realistic and measurable goals for yourself. This will help you stay motivated and on track towards achieving your weight loss goals. Remember that weight loss is a journey and it takes time and dedication to see results. It's important to be patient with yourself and celebrate your progress along the way. Incorporating strength training into your weight loss plan can be a fun and effective way to lose weight, improve body composition, and achieve your fitness goals. By following the tips outlined in this article, you can create a strength training program that will help you reach your weight loss goals. Remember to consult a professional trainer or doctor before starting any new exercise program, and always listen to your body. With consistency and dedication, you can achieve the results you desire. What To Avoid In Strength Training For Weight Loss Strength training is an essential component of any weight loss plan as it helps to increase muscle mass, boost metabolism, and burn more calories throughout the day. However, there are certain mistakes that people make when incorporating strength training into their weight loss plan that can hinder progress and even lead to injury. In this article, we will discuss what to avoid in strength training for weight loss to ensure that you achieve your goals safely and effectively. One mistake that people make when strength training for weight loss is not using enough weight. Lifting light weights will not provide enough resistance to challenge your muscles, which means that you will not see the same results as if you were using heavier weights. Additionally, lifting light weights can lead to muscle imbalances, as some muscle groups will be stronger than others. To ensure that you are challenging your muscles and preventing muscle imbalances, it's important to use weights that are heavy enough to fatigue your muscles within 8-12 reps. Another mistake that people make when strength training for weight loss is not using proper form. Using poor form can lead to injury and prevent you from targeting the correct muscles. It's important to learn proper form for each exercise, and to make sure that you are using good form throughout the entire exercise. Additionally, it's important to start with a light weight and gradually increase the weight as you get stronger. Many people make the mistake of focusing too much on isolation exercises. Exercises like bicep curls and leg extensions are isolation exercises that only target one muscle group. While these exercises can help you build muscle, they will not burn as many calories as compound exercises that work multiple muscle groups at once. Compound exercises such as squats and deadlifts are much more effective for weight loss because they burn more calories and work multiple muscle groups at once. Overtraining is a common mistake when it comes to strength training for weight loss. Overtraining occurs when you do too much exercise and don't give your body enough time to recover. This can lead to fatigue, injury, and even muscle loss. It's important to give your body enough time to recover between workouts, and to listen to your body when it comes to rest and recovery. Another mistake that people make when strength training for weight loss is not giving the muscles enough time to recover. This is particularly true for beginners, who may be tempted to work out the same muscle groups every day. It's important to give muscle groups at least 48 hours to recover between strength training sessions. This is because muscle tissue takes time to repair and rebuild, and working out the same muscle group before it has fully recovered can lead to fatigue and injury. Some people also make the mistake of not warming up properly before strength training. Warming up is an essential part of any workout, and it helps to prepare your body for the exercise to come. A proper warm-up should include light cardio exercises, and dynamic stretching to get your blood flowing and muscles ready. Skipping the warm-up can lead to injury and make your workout less effective. Finally, not having a well-rounded strength training program can be a mistake. Focusing on one muscle group, such as the arms or abs, while neglecting other muscle groups can lead to muscle imbalances. Additionally, not including exercises that work all major muscle groups, such as the legs, chest, back, and shoulders, can make your strength training program less effective. It's important to have a well-rounded strength training program that works all major muscle groups to achieve a well-rounded physique and prevent muscle imbalances. Read the full article

[totalhealthperformance]

#Repost @oldschoolworkout with @let.repost • • • • • • #arthurjones #nautilus#intenseworkout #trainingvolume #smartworkout #intensitytraining #nautilusequipment #growingstronger #growingstrong #nautilusatrength #lessismore #highintensitytraining #highintensityworkout #heavydutytraining #overtraining #evidencebasedtraining #pullover #strongathlete #irongame #ironage #irongeneration #ironhistory #goldenera #goldenageofbodybuilding #bodybuildingtips #bodybuildingquotes #trainingprogram (at THP - Total Health Performance) https://www.instagram.com/p/Clt02P-vxrs/?igshid=NGJjMDIxMWI=

[saradaltoncoaching]

Selecting My First Goal Trail Race for My 5k Walk/Run Program and How Being In Recovery Has Impacted My Training 

Selecting my first goal race, and how being in recovery and 12 step has impacted getting back into fitness without overdoing it. Care to join me IRL or virtually in training? Comment below and let me know. #trailrunner #recovery #getoutside

What’s the point of doing something without having a long-term goal in mind?  As a striver in recovery, I struggle with this question a LOT.  On the one hand, I strive with a goal for my efforts in mind. It’s where I shine! On the other hand, I can get pretty controlling with my training. A bit obsessive. Ok, maybe more than a bit obsessive. Controlling things was an area of both strength and…

[hecho-a-mano]

Whatever you do, don't overtrain.

Injurying yourself is extremely easy and it can take months if not years to fully heal from some injuries. Often times, the pain becomes chronic.

For example, I once got a tibial periostitis due to running too much - my tibia was inflamed. Not only it took one full year for it to heal, but vestiges of pain still remain, and will always remain.

So again, never do more exercise that you are supposed to.

[annamblake]

"Why Don't You Post Training Videos?"

Why Don't You Post Training Videos Publicly?

Photo by Ilona Gerou   It was at the dark ages of VHS, long before the dawn of cyberspace, and I’d heard there was such a thing as a horse training DVD. A few barn friends and I watched one, and were horrified at the techniques and laughed at the backward sales pitch. But the only reason that was possible was I’d accidentally met a horsewoman who invited me to visit her barn. I moved my horse…

[menhealthsblog]

วิธีป้องกันอาการ Overtraining

[peacewise08]

Proverbs of Squash : 15th point. by david jarvis.

Proverbs of Squash : 15th point. by david jarvis.

A mild drive stays close to the back wall, but an overhit shot rebounds further. The racket of the wise athlete makes good use of an open court, but the fools’ racket hits back to their opponent. The eyes of the Head Coach are everywhere, Watching both the bad and the good. A calm coach is a tree of life, but angry coaches cause despair. A fool disrespects their coaches’ discipline, but…

[blog-fitness4all]

Autor: Antonio Costa

[notquitereality]

You Can and SHOULD Train Every Day

Is it okay to train every single day? I not only think it's okay, but that it should be actively encouraged! Of course, this all depends on what you mean by "training." But what you *shouldn't* do, is to be completely inactive...

Conventional wisdom tells us that training every single day is never a good idea. The fear is that it will lead to burnout, overtraining, and injury. Instead, we need to leave sufficient rest between workouts. That means training maybe 3-5 times a week and alternating body parts. Only, does that seem natural? Like… at all? I think this really comes down to how we define “training” and what our…