Overtraining

BALANCE BETWEEN TRAINING AND RECREATION: DRIVE

Dear athletes, the body that is not regenerated enough (not regenerated) will be tired, physically and psychologically unwilling and also weak, causing injury more easily. Another problem related to overloads that will be done without resting enough is the SÜRANTRENE condition, which is characterized by serious performance degradation. It is the name given to a persistent chronic fatigue that lasts for days-weeks and a permanent decrease in performance. What is meant here is the short-term (sagging up to 1-2 days) fatigue that occurs following the training, and it is not a temporary decrease in performance. Generally, symptoms such as deterioration in sleep quality, loss of sexual instinct and appetite, mood disorder, decreased desire to fight and depression accompany. Despite a few weeks of full rest, the complaints may not regress. In order to increase the capacity as a general training principle, it is necessary to increase the limits of loading every day / week, in a sense, to be overloaded. If these limits are not enforced, that is, if the dose of the loads is not increased and these loads are not maintained for a certain period of time, it is not possible to improve the physical capacity. On the other hand, if the body is not given enough chance to rest / recover during these loads, there will be a problem of physiological adaptation, the performance we expect to increase will decrease significantly, that is, the athlete will be SÜRANTRENE. In order to be more successful, it is not a correct training approach to be overloaded every day, or to be loaded every 3-4 days to avoid SURANTRENE. As a result, achieving the highest level of performance as a result; It is about getting enough rest as well as training well. Most of the time, what is lacking for high-level performance is not inadequate training, on the contrary, it is the training / loads that are done without giving the body the chance to regenerate (rest / recovery). As a result of the training (especially high level), serious damage occurs in the body, energy stores are depleted, hormone balances deteriorate for a certain period of time. Although all these changes are necessary to prepare our body for high-intensity loads and increase our physical capacity, the body / cells regenerate themselves for the next load, the emptied tanks are filled, hormonal balances are restored, in short, the body returns to its normal structure and becomes ready to be reloaded. required. This preparation should be made not only physiologically but also psychologically. If these preparations cannot be achieved, it is not possible to get efficiency from the planned training. Finding this balance between training and recovery is often not an easy task for the trainer and the athlete. Especially, the overloads in the days / weeks before the competition, where we want our performance to be at the highest level, causes a contest that has not been rested / recovered sufficiently to result in disappointment. This situation is often expressed by the athlete as "I could not even get close to the degree I achieved very easily in training 1-2 days ago, what happened to me". For an athlete who runs / swims seriously several times a year, such as swimming, athletics, bad training programming, inadequate rest, especially in the last few days / weeks before the race, means a year of training wasted. In branches such as football and basketball, where competitions are held every week, fatigue / exhaustion resulting from insufficient rest in the weekly training program will be one of the important reasons for enjoying the competitions that week and the following weeks. Most of the time, it is not enough to determine how much time should be devoted to rest in the weekly, monthly or even annual training program by the trainer and / or the athlete. The condition of the body should be monitored daily. In this sense, the following questions may come to mind. How ready am I really for another serious study? How can I check / monitor whether I am in SÜRANTRENMAN limit or whether I am getting enough rest? How long will it take to recover after a high-intensity workout? In the light of scientific studies, it is possible to answer these questions at certain rates. Although it is easily affected by many factors such as psychological state, diet, body fluid balance, temperature and humidity of the air, sleep patterns, the easiest and cheapest method of follow-up is to measure the number of heartbeats during exercise and rest. When you wake up in the morning, measure and record your resting heart rate (pulse) before getting out of bed, measure it again when you get up, and record the difference between both values. In your daily follow-up, if the value you measured in bed for several consecutive days is 6-8 beats higher than the previous values and / or the bed-standing measurement difference is 8 and above, it means that you cannot rest sufficiently. If you are responding to an exercise of the same intensity with a higher heart rate than your previous heart rate values, it could be a sign that you are not getting enough rest. High pulse rates may be the result of overloads or a result of irregular life. Another follow-up method (or should be followed with the heart rate) is the determination of the athlete's Mental / Mood Profile. The use of tests with dozens of questions prepared for this is generally not practical for daily or frequent follow-up. The easiest method to determine the Athlete's Mental / Emotional State Profile includes the answers to the 6 statements listed below.
1. I slept really well last night.
2. I am looking forward to today's workout.
3. I am optimistic about my future performance.
4. I feel strong and energetic.
5. My appetite is very good / excellent.
6. I have some muscle pain.
Answers should be evaluated with a score of 1-5: 1 = Strongly disagree, 2 = Disagree, 3 = I don't know, I have no idea (neutral / neutral), 4 = I agree, 5 = Strongly agree. Evaluate yourself with these questions every day in the morning, if the total score is 20 and above, your recovery is fine, you have rested / recovered enough to handle a new high-intensity upload. If your score is below 20, it means that you are still exhausted and unwilling, you need some more rest for a high- intensity load. Having a score of 27-30 before the competition is important for the performance to be achieved in the race. The value of this measurement method is naturally closely related to your belief in the concept of recovery. If you are fully convinced that your physical capacity will increase with low intensity training or resting, this short assessment will be very useful. How long will it take to recover after a high-intensity workout? In the first 6 hours following the exercise, 70% of the stores in the muscle, and the remaining 30% within 6-24 hours can be easily filled with a good diet. This process can take up to 48 hours following endurance activities. Often 36 hours after a high-intensity workout, our body is ready for a new load. So, following a high-intensity workout on Monday morning, you can do a similar workout on Tuesday evening and Thursday morning. Following an easy training or a complete rest on Wednesday and Friday, you can do your Saturday competition and spend it with rest on Sunday and continue a new week. For example, by spending the first and third weeks of the month like this. You can use the 2nd and 4th weeks as lower intensity weeks or increase the dosage of a rising pyramid-style training in the 1st, 2nd and 3rd week and use the 4th week as an easy (regeneration) week. This planning should be made taking into account the location of the season and individual capacity. Is there a difference between children and adults? Children 10-15 years old are more resistant to fatigue than age 20 and over. On the other hand, they need longer recovery / rest following heavy training. Is there a gender difference? Regeneration is slower in female athletes than men due to hormonal reasons. Do weather conditions have an effect? Cold weather prolongs the high altitude regeneration process. Is there a difference in terms of sprint, endurance training? Compared to sprint training, recovery is slower after endurance training. In addition, psychological factors (fear, instability, environmental stress, increased muscle tension, delayed wound healing, decreased body resistance / diseases...) also have an important effect on recovery processes. The most important factor in terms of recovery processes is nutrition. A good and balanced diet is critical for filling the empty energy stores. As a result, we can say that fatigue is an inevitable result of training, and recovery is an inevitable part. The best balance of training loads and recovery processes is essential for good performance.