PRZETRENOWANIE – KIEDY WIĘCEJ ZNACZY MNIEJ
PRZETRENOWANIE – KIEDY WIĘCEJ ZNACZY MNIEJ
Dopadła mnie kontuzja i musiałam zrobić sobie przymusową przerwę od treningów, co stało się poniekąd inspiracją do dzisiejszego posta - będzie bowiem mowa o tym, co się dzieje, gdy dajemy z siebie 110%... zbyt często.
Autor: Anna Przebinda - Dietetyk Studia Treningów FitNation
Temat zdrowia i żywienia jest mocno powiązany z tematyką, ogólnie rzecz ujmując, fitnessowo-siłownianą. Poniekąd dlatego, że wiele osób interesujących się zdrową dietą szuka metody na schudnięcie, a poniekąd dlatego, że aktywność fizyczna (choć nie każda) jest dla zdrowia konieczna. Zauważyłam, że wiele osób będących na paleo ćwiczy, i są to przeważnie treningi o wysokiej intensywności (gdzie tabata i crossfit wiodą prym).
Kiedy motywacji jest za dużo
Problem z ćwiczeniem jest taki, że trwają - czyli są rozciągnięte w czasie. Osiąganie lepszych wyników czy wymarzonej sylwetki to zadanie na miesiące i lata, a my często jesteśmy zbyt niecierpliwi, by czekać. Gdy dochodzi do sytuacji, w której jesteśmy tak mocno zmotywowani, że na wszelki sposób staramy się przyspieszyć osiągnięcie celu, mogą zacząć się problemy. Zaczynamy uważniej monitorować dietę i ćwiczyć jeszcze więcej, dłużej lub intensywniej.
Taka strategia nie zawsze przynosi zamierzone efekty, a czasem może wręcz sprawę pogorszyć. Zwiększenie intensywności, długości lub częstotliwości czasem powoduje problemy z wykonaniem swojego codziennego treningu, brak efektów, spadek energii i przygnębienie. Mówimy wtedy o syndromie przetrenowania.
Trenuję za dużo, no i co z tego?
Odkładając przez chwilę na bok frustrujący brak efektów - syndrom przetrenowania to coś więcej. Może mieć poważny wpływ na nasze zdrowie, zaburzając pracę systemów endokrynologicznego, immunologicznego i neurologicznego. Symptomy obejmują poważne dolegliwości fizyczne, ale i psychiczne oraz poznawcze.
Co ciekawe, sami często nie doceniamy tego, jak dużym wysiłkiem dla naszego organizmu jest trening, szczególnie ten o wysokiej intensywności. Zgadnij, ile czasu na regenerację będą potrzebowali aktywni fizycznie mężczyźni - zawodowi żołnierze - jeśli przez 10 dni dwa razy dziennie będą wykonywali trening HIIT trwający zaledwie 15 minut? Wyniki pokazują, że nawet po pięciu dniach odpoczynku regeneracja nie była zadowalająca . Żołnierze czuli się nie tylko fizycznie zmęczeni, ale również częściej popadali w nastrój depresyjny, częściej odczuwali złość i mieli problemy ze skupieniem się. Pomyśl teraz, co z osobami, dla których aktywność fizyczna jest dodatkiem, a nie podstawą codziennego życia?
Jak rozpoznać przetrenowanie?
- pojawia się subiektywne poczucie bycia zmęczonym w ciągu dnia, szczególnie po południu;
- zadania, które wcześniej nie sprawiały problemów, wymagają więcej wysiłku;
- pojawia się brak zainteresowania codziennymi sprawami;
- częściej tracimy temperament, jesteśmy nienaturalnie wybuchowi i niestabilni emocjonalnie;
- mamy do czynienia ze zmianami osobowości (subiektywnymi lub obiektywnymi);
- towarzyszą nam problemy z koncentracją: zapominanie, problemy z zapamiętywaniem i odpamiętywaniem, osłabione funkcje uwagi;
- dokuczają nam bóle mięśni;
- odwodnienie;
- mamy uczucie ciężkości: ciążą nam nogi, ręce, głowa...;
- pojawia się biegunka, nudności, bóle brzucha;
- mamy problemy ze snem: z zasypianiem i wstawaniem rano, mamy ciągłe poczucie, że sen nie przynosi regeneracji;
- tracimy apetyt i ciężko nam coś przełknąć.
Skąd się bierze przetrenowanie?
Przyznajmy się sami przed sobą - jasne, że ćwiczenie przynosi wielu z nas frajdę, ale trenujemy również dla efektów. Gdy zaczynamy odczuwać zmęczenie i nie widzimy rezultatów, a zwiększenie ilość treningów nie pozwala na osiąganie lepszych wyników, pojawia się frustracja i stres. Jeśli dodamy do tego inne stresory, jak brak regenerującego snu czy restrykcyjną lub źle zbilansowaną dietę (np. ubogą w węglowodany, niedostarczającą wystarczająco dużo witamin i mikroelementów, np. cynku czy magnezu), może się okazać, że syndrom przetrenowania rozwinie się w poważne, chroniczne zaburzenie.
Przyczyn upatruje się w wielu czynnikach neurochemicznych:
- obniżony poziom glikogenu w mięśniach i wątrobie;
- zwiększony wychwyt tryptofanu w mózgu, który przyczynia się do zwiększonej aktywności serotoniny;
- obniżony poziom glutaminy;
- stres oksydacyjny;
- zaburzona praca układu autonomicznego, a konkretnie wzmożona aktywność układu parasympatycznego;
- rozregulowanie pracy podwzgórza;
- stan zapalny i wzmożona produkcja prozapalnych cytokin.
Jak leczyć przetrenowanie?
W zależności od formy przetrenowania, różnie należy podejść do tematu. Jeśli mamy do czynienia z krótkotrwałym przeciążeniem, objawiającym się przede wszystkim uczuciem zmęczenia po aktywności, rokowania są raczej dobre. Regeneracja trwająca kilka dni lub tygodni pozwala na powrót do treningów z lepszymi efektami. Sytuacja komplikuje się, gdy do fizycznych objawów dochodzą markery endokrynologiczne i symptomy psychologiczne. Proces zdrowienia może zająć wówczas nie tygodnie, a miesiące czy nawet lata. Dlatego przetrenowania nie powinno się lekceważyć.
Jeśli masz podejrzenia, że przetrenowanie może cię dotyczyć, warto zacząć działać. Im wcześniej, tym lepiej, bo syndromowi przetrenowania można przeciwdziałać.
Co można zrobić?
- jeśli zauważasz, że po treningu częściej jesteś zmęczony, gorzej sypiasz i masz zły nastrój, warto zrobić sobie tydzień regeneracji;
- taki tydzień regeneracji to świetny moment, by zadbać szczególnie o relaks – poczytać ulubioną książkę, rozciągać się lub medytować;
- upewnij się, że jesz odpowiednio dużo (i masz w diecie wystarczająco dużo węglowodanów dobrej jakości);
- wyrzuć z diety cukier i produkty przetworzone;
- unikaj stresu;
- zadbaj o regeneracyjny, 7-8 godzinny sen;
- jeśli to nie pomoże, może przyczyny objawów należy gdzie indziej – warto się zastanowić, czy za zły stan zdrowia nie odpowiada choroba autoimmunologiczna lub nieprawidłowa praca tarczycy.
Symptomy przetrenowania to znak od naszego organizmu, że robimy za dużo, za bardzo. Warto w takich chwilach odpuścić i pozwolić sobie na chwilę oddechu, przyglądnąć się sprawie trochę z boku i nabrać dystansu. Idealna sylwetka czy większy ciężar nie ucieknie, a tydzień przerwy nie zaprzepaści naszej ciężkiej pracy - może tylko pomóc.
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