If you’ve ever trained for physical activity, you’re well aware that your body responds best to specific stimuli. They are doing themselves no favors by constantly extending themselves beyond their boundaries. Overtraining can be avoided, though, if you are aware of the physiological changes that take place as you work out.
Overtraining and the theory of supercompensation
If you want to get better at something, you have to deliberately weaken yourself to do it. You can see what that means by looking at your body closely. When you work out, your body goes through a process known as “supercompensation.” When it comes to overtraining, super-compensation is critical.
- Unless you train hard enough, your biological equilibrium will be thrown off by the training. This process relies heavily on proteins.
- During training, the body wears down and the athlete’s performance suffers.
- The body’s recuperation process begins immediately after training ends. Adaptation symptoms are the body’s way of telling us that we’re ready for the next workout.
- Increases in bone density lead to the development of new, tiny blood vessels. In addition, new mitochondria are created. More power is generated by these cell-based power stations.
- Bone mass grows, as does the number of new capillaries in the bone. They increase the amount of blood and oxygen delivered to the body. Mitochondria are also generated in this process. More energy is generated by the cells’ power stations.
- Overtraining is caused by a lack of rest.
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Too short recovery provokes overtraining
At this point in time, the next training stimulus should be applied. However, if you give your body adequate time to heal, this sophisticated mechanism will work. Overtraining can occur if you put yourself under too much stress at the beginning of a training program. Once the effect has worn off, you’ll have to start all over again.
How long does regeneration take
You must know how long your body needs to recuperate after an exercise if you want to keep improving your performance.
- In just a few minutes, creatine phosphate functions as a powerful energy source.
- Glycogen storage can take several hours to complete.
- It may take several days for muscle cells to regenerate. The intensity of training is a factor here.
The body needs this time
Depending on how well you performed, your recovery time will vary. Because they have been training for so long, elite athletes recover considerably more quickly than the average person. To minimize overtraining, sports science relies on the experience of other athletes and fitness enthusiasts:
- The body requires eight to twelve hours of recovery time after an aerobic workout like jogging, swimming, cycling, or inline skating.
- It takes 24 to 8 hours for the body to recuperate from anaerobic training like HIIT or interval training.
- The body and its muscles, in particular, require 48 to 72 hours of rest following a session of intense strength exercise.
You can learn to listen to your body
There is no one-size-fits-all approach to healing. Longer, more consistent training teaches you to tune into your body’s cues. Finally, we’ll know how long it will take for our bodies to recuperate after an exercise. That’s something good coaches can also guess at.
These symptoms can be associated with overtraining
Overtraining can be caused by a combination of physical and psychological reasons. Work overload, interpersonal tension, and the death or illness of a loved one are just a few examples. Overtraining can cause these symptoms:
Go to the doctor
If you see a significant decrease in your ability and have no explanation, you should see a doctor. In order to rule out any possible sickness, the primary goal of the examination should be.
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