Zizindikiro ndi Zizindikiro za Overtraining Syndrome mu Othamanga

Kugonjetsa matenda nthawi zambiri kumachitika kwa othamanga omwe amaphunzitsa mpikisano kapena chochitika china ndi treni kupitirira mphamvu ya thupi kuti ayambirenso. Athamanga amakonda kuchita nthawi yaitali komanso ovuta kuti athe kusintha. Koma popanda kupuma mokwanira ndi kuchiritsidwa, mayendedwe a maphunziro awa akhoza kupsa mtima, ndipo amachepetsa ntchito.

Kuphatikizira kumafuna kulingana pakati pa kulemetsa ndi kupumula.

Kuchulukanso kwakukulu komanso / kapena kuchepa pang'ono kungapangitse zizindikiro zakuthupi ndi zamaganizo za matenda opatsirana kwambiri.

Zizindikiro Zowonetsera Zowonongeka ndi Zizindikiro

• Kumasuka, kutopa, kukhetsa, kusowa mphamvu
• Kupsinjika mwendo wamphwa, mabala ambiri, ndi zopweteka
• Ululu mu minofu ndi ziwalo
• Mwadzidzidzi mumasiya ntchito
• Kusagona
• Mutu
• Kuchepetsa chitetezo chokwanira (kuchuluka kwa chimfine, ndi pakhosi)
• Pewani kuphunzitsidwa mphamvu / mwamphamvu
• Kusasangalatsa komanso kukwiya
• Kusokonezeka maganizo
• Kutaya chidwi cha masewerawo
• Kuchepetsa kudya
• Kuwonjezeka kwa ngozi za kuvulala.
• Kufunika kochita masewera olimbitsa thupi

Kuzindikira Overtraining Syndrome

Pali njira zingapo zomwe mungapangire zizindikiro zina zowonongeka. Chimodzi ndi kulembetsa miyezo ya mtima wanu pakapita nthawi. Tsatirani chiwerengero cha mtima wanu wa aerobic pazomwe mukuchita mwamphamvu komanso mwamsanga pa maphunziro anu ndikulemba. Ngati mayendedwe anu amayamba kuchepa, kupuma kwanu kwa mtima kukuwonjezeka ndipo mukukumana ndi zizindikiro zina, mukhoza kulowa mu matenda opatsirana.

Mukhozanso kuyang'ana kupuma kwanu kwa mtima m'mawa uliwonse. Kuwonjezeka kulikonse kochokera ku chizolowezi kungasonyeze kuti simunapulumutsidwe.

Njira ina yowonetsera kuti ayambe kugwiritsira ntchito chinthu chomwe chimatchedwa "orthostatic heart rate test test", yomwe inakambidwa ndi Heikki Rusko pamene akugwira ntchito ndi skiers. Kuti mupeze chiyeso ichi:

• Khalani pansi ndikupumula molimba kwa mphindi khumi nthawi yomweyo tsiku lililonse (m'mawa ndibwino).
• Pamapeto pa mphindi 10, lembani chiwerengero cha mtima wanu muzimbudzi pamphindi.
• Ndiye imani
• Pambuyo pa masekondi 15, tengani mlingo wachiwiri wa mtima muzimenya pamphindi.
• Pambuyo pa masekondi 90, tengani mlingo wachitatu wa mtima mu beats pamphindi.
• Pambuyo pa masekondi 120, tengani kayendedwe kachinayi pamtima pakamwa pamphindi.

Ochita masewera olimbitsa bwino amasonyeza kusinthasintha kwa mtima pakati pa mayendedwe, koma Rusko adapeza kuwonjezeka kwakukulu (10 kugunda / mphindi kapena kuposerapo) mu chiwerengero cha makumi awiri ndi awiri chotsatira cha othamanga pafupi ndi kupititsa patsogolo. Kusintha koteroko kungasonyeze kuti simunapezepo pa ntchito yapitayi, mwakhumudwa, kapena mukulimbikitsidwa kwambiri ndipo zingakhale zothandiza kuchepetsa maphunziro kapena kupuma tsiku lina musanayambe ntchito ina.

Chilolezo chophunzitsira chomwe chimaphatikizapo ndemanga za momwe mumamvera tsiku ndi tsiku lingakuthandizeni kuona zochepa zomwe mukuchita komanso kuchepetsa chidwi. Ndikofunika kumvetsera zizindikiro za thupi lanu ndikupumula mukakhala otopa.

Mukhozanso kufunsa anthu okuzungulirani ngati akuganiza kuti mukuchita zambiri.

Ngakhale kuti pali njira zambiri zomwe zingayesedwe pofuna kuyesa kuyendetsa bwino, zozizwitsa kwambiri ndi zowoneka bwino ndizo zizindikiro zamaganizo ndi kusintha kwa maganizo a wothamanga.

Kuchepetsa malingaliro abwino pa masewera ndi kuwonjezereka maganizo olakwika, monga kupanikizika, mkwiyo, kutopa, ndi kukhumudwa kaŵirikaŵiri zimawoneka pambuyo pa masiku ochepa chabe akuchita mopitirira malire. Kafukufuku apeza kuchulukitsidwa kwa machitidwe oyenera kuchitapo kanthu pa masewera olimbitsa thupi atangotha ​​masiku atatu okha.

Chithandizo

Ngati mukukayikira kuti mukuperewera, yambani ndi zotsatirazi:

• Kupumula ndi Kupeza . Kuchepetsa kapena kusiya ntchitoyi ndikudzipatsanso masiku ochepa chabe.
• Sungunulani , Imwani madzi ambiri ndipo musinthe zakudya zanu ngati mukufunikira.
• Pezani masewera olimbitsa thupi . Izi zingakuthandizeni kuti mukhale osangalala m'maganizo mwathu.
• Yambani Kuphunzitsa Mtanda . Izi nthawi zambiri zimathandiza othamanga omwe akugwira ntchito kwambiri minofu kapena akuvutika maganizo.

Kafufuzidwe ka matenda opatsirana kwambiri amasonyeza kuti kupuma mokwanira ndi dongosolo lalikulu la mankhwala. Umboni watsopano wosonyeza kuti thupi limakhala lochepa kwambiri, kapena limakhala lopuma , panthawi yonse yowonjezera mwamsanga, komanso kuchita maseŵera olimbitsa thupi kumawonjezera chitetezo chokwanira.

Chiwerengero cha kupulumutsidwa kuchokera kwa overtraining chingatenge milungu ingapo ndipo chiyenera kuphatikizapo zakudya zoyenera komanso kuchepetsa nkhawa.

Kupewa

Nthawi zambiri zimakhala zovuta kufotokozera zachipatala chifukwa aliyense wothamanga amachita mosiyana ndi njira zina zophunzitsira. Ndikofunika, komabe, kuti muphunzire zosiyana ndi chaka komanso ndondomeko yambiri yopuma.

Mukazindikira zizindikilo zogwiritsira ntchito mankhwalawa, ndizofunika kuti muyese ndondomeko yanu yophunzitsira musanayambe kudwala kapena kuvulala.

_Zotsatira:

_{Uusitalo, ALT, Tahvanainen, KUO, Uusitalo, AJ, Rusko, HK: Amawonjezeka pa kuphunzitsa molimbika ndi mphamvu yogonjera komanso kuima kwa mtima ndi kusintha kwa mtima. Kupititsa patsogolo ndi kuwonjezera pa masewera - Congress, Memphis, Tennessee, 1996.}

_{Uusitalo, A., Hanin, Y., Rusko, H .: Zotsatira za kuphunzitsidwa kwambiri pamaganizo, kudzilamulira, komanso hematological magawo. Int. Congress pokhala kufufuza pa masewera, Helsinki, 1994.}

_{Kirwan JP, Costill DL, Flynn MG, et al: Zomwe zimayankhidwa mwaumoyo m'masiku otsatira a kuphunzitsa kwambiri pamasewera okwera mpikisano. Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita 1988; 20 (3): 255-259.}