Height,Weight,Chart-,Overtrain health Height Weight Chart- Overtraining Better Warn

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Normal 0 false false false MicrosoftInternetExplorer4 /* Style Definitions */ table.MsoNormalTable{mso-style-name:"Table Normal";mso-tstyle-rowband-size:0;mso-tstyle-colband-size:0;mso-style-noshow:yes;mso-style-parent:"";mso-padding-alt:0in 5.4pt 0in 5.4pt;mso-para-margin:0in;mso-para-margin-bottom:.0001pt;mso-pagination:widow-orphan;font-size:10.0pt;font-family:"Times New Roman";mso-ansi-language:#0400;mso-fareast-language:#0400;mso-bidi-language:#0400;}Fitness - is a medicine, it heals our body and spirit. But like anymedicine, in excessive doses, it becomes a poison. "Bust physical activityhas a destructive force. First workout longer to yield results, then you needmore and more time to recover, then deteriorated general condition, and finallybegin serious health problems. I do not think that overtraining - is a lot ofprofessional athletes. They have something just to correct dosing loadseverything is fine, because they are engaged under the supervision ofprofessional trainers. And here you are. In his fervent desire to immediatelydeal with extra ten pounds, may stand a few steps away from disaster. Symptoms Of Overtraining Initial symptoms of overtraining barely distinguishable. Sometimes it takesmonths before you begin to realize that you definitely something wrong. Thefall of the effectiveness of training, not very good physical and emotionalstate, sleep disturbance - all this is usually attributed to family and otherstresses. Perhaps it's true. Another question how much discomfort lasts. If anacute situation was resolved, but a month later you still do not sleep well, sothere is still about overtraining. Here's a list of the major symptoms ofovertraining: Sleep Disturbance. You just can not wake up in the morning, soundly sleeping 12-14 hours a day,you are irresistibly drawn to sleep during the day or, conversely, Nakatasevere insomnia. You wake up unusually early, before dawn, tossing and turning,trying to sleep again, but all to no. After waking up you feel tired and exhausted.And this despite the fact that time and went to sleep plenty Psychoemotional Disorder. You can not cope with the enduring nervousness, irritability, temper tantrums.Periodically attacks in a bad mood, his eyes wet. No Impact Of Training. You are no longer able to overpower the usual training program. Dumbbells,it seems, weight by half. After a long workout, you can not recover. Jointsached, muscles - pain. Reduced Immunity. You always precipitated colds and viral diseases such as acute respiratoryinfections and herpes, but you are recovering from longer than usual. If you realize that all this - about you, immediately take action. Becausethen everything will be even worse. Immoderate exercise, especially when theyare accompanied by a restrictive diet can disrupt hormones. And that - failureof the menstrual cycle, skin problems and thinning of bone tissue. In order to bring prevention to normal caloricintake, eat more fruit and vegetables, take complex vitamins and minerals. Causes Of Overtraining Which brings us to a state of overtraining? In summary, the violence of herown body Physical activity - it is stressful to our body. In fact, in this particularstress there is nothing wrong: not "shake" your muscles orcardiovascular system, you can not change yourself for the better.But, as anyexcess stress and it destroys our psyche and our physics. If you constantlypace yourself workouts and will not give your body enough time to properlyrelax, stress is accumulated. This is the first cause of overtraining. Second - poor nutrition. Caloriedeficit - the most important factor determining the syndrome of overtraining.After all, to recover from stress, your muscles need amino acids, sugars,vitamins and so on. In the name of weight loss you deprive yourself of therules of the lion's share of calories, and along with it and lose valuablenutrients. Well, insufficient intake of nutrients reduces the body's ability torecover from workouts. Double blow for our body! It turns out that you are spoiling their own health. This is especiallyvulnerable to those who possess the character of "Excellent" - thetype of person who does not live in peace because of the desire to be betterthan others, to do everything even to "five" and the"five-plus" and as soon as possible to ensure that in normal peoplespend almost years. Finally, overtraining can not avoid those who do not knowthat fitness - is a science, and that the neglect of simple rules not onlyhelps to fool nature, but also put a cross on your efforts. Treatment Of Overtraining Fortunately, overtraining is treated simply. You do not have foreverrenounce fitness. First of all, give your body a chance to come to thefollowing: cancel a week or two of their usual workout, replace them withwalking, yoga, stretching muscles. Revise your concept nutrition: bring back tonormal caloric intake, eat more fruit and vegetables (about 5.8 servings aday), take complex vitamins and minerals. Particularly useful for foods high invitamin C. As soon as you make your diet balanced, you immediately go on theamendment. Diagnosis Of Overtraining Accurately diagnose overtraining syndrome is not so easy. To date, the medicalmethod does not exist, so understand what you are, you can only bycircumstantial evidence. Always consult your physician to rule out thepossibility of serious diseases. You can make your own to make a first diagnosis by measuring your pulse atrest. This should be done in the morning, after a natural awakening, yet youhave not stood up and did not drink their morning coffee. The normal ratereductions for women - from 68 to 72 beats per minute. If your pulse orlearning, by contrast, slowed down, - you have to worry about. Prevention Of Overtraining Needless to say, to a state of overtraining it is better not to bring. Rememberthe cardinal rule fitness training: Less is more. Hire a personal trainer. It is designed to have individual training programs,taking into account the possibility of your body Not get hung up on one program. The same exercise - a monotonous effect onthe same muscle. Well, any monotonous - is stress. More time to practiceoutdoors, play tennis or badminton, Get into any kind of extreme passion forrock climbing. Keep a diary of training. There will have to make everything about yourefforts - the scheme sets and repetitions, order of exercises, operatingweight, the reaction of the body to a new style of training. This will help youidentify the time slip results and prevent overtraining syndrome Do not hurry. Governed by the rules "Never increase pressures greaterthan 10% in the week." For example, if you're used to run five miles, inthe interests of progress add to her 500 meters, not more. Drink water. Fall in the level of hydration in the body, however slight, hada noticeable effect on your condition. If you are more than an hour, you canquench sports drinks. If you decide you do not so long-lasting, easy-drinkingnon-carbonated water Or diluted fruit juice. Not morite hunger strike! Hungry healthy body does not happen. In addition,food should be balanced, that is kept in the proper proportions ofcarbohydrates, proteins and fats (50%, 35% and 15% respectively - of the totalcalories). Do Not Run Ahead Of The Train Learn to listen to your body and the signals which it gives you. It islikely that the reluctance to run an extra mile or doing extra leg press is nottalking about your laziness, but of your limit fatigue. There is no dispute asto improve the shape, it is necessary to increase the intensity of training. Butwork on the wear - means to harm themselves. The key to a beautiful body - thistime. The first visible changes are coming in a couple months of training. Butthe really perfect body sooner than 2,5-3 years you, alas, did not get. You donot hurry up "burning" of fat or muscle growth. The fitness as awoman's home is valued anywhere virtue - patience.