Yu de du ɛksɛsayz tumɔs? Dis na denja! Lɛ wi lan bɔt (Overtraining Syndrome)?

Yu na pɔsin we lɛk spɔt? Ɔ yu na pɔsin we de ɛksesaiz bɔku ɛvride fɔ mek i gɛt wɛlbɔdi? Sɔntɛnde wi kin tink se "di mɔ yu de wok, na di mɔ di rizɔlt go bɛtɛ." Bɔt, if dɛn du ɛnitin tumɔs, i kin mek prɔblɛm, nɔto so? Semweso, if wi de du ɛksasaiz pas wetin wi bɔdi ebul fɔ du, i nɔ go jɔs afɛkt wi bɔdi, bɔt i go afɛkt wi maynd bak. Tide wi go tɔk bɔt dis kayn sik, we dɛn kɔl (Overtraining Syndrome) , ɔ (OTS) fɔ shɔt tɛm.

Wetin na Ɔvatrenin Sindrom? Fɔ tɔk am simpul wan...

Fɔ tɔk am simpul wan, Overtraining Syndrome na di damej we kin apin we yu de du ɛksɛsayz tumɔs, fɔ lɔng tɛm, ɛn we yu nɔ gi yu bɔdi di rɛst we i nid. I tan lɛk se yu de rɔn motoka fɔ lɔng tɛm we yu nɔ de savis am. Afta sɔm tɛm, di motoka bigin fɔ pwɛl, nɔto so? Na so i bi wit wi bɔdi.

Dis sik kin mɔs pan atlet dɛn , mɔ di wan dɛn we de ple kɔmpitishɔn spɔt. Na bikɔs dɛn kin rili want fɔ du dɛn bɛst ɔltɛm. Bɔt mɛmba se i impɔtant fɔ gi yu bɔdi tɛm fɔ rɛst ɛn wɛl afta ɛni strɔng wokɔt. If nɔto dat, if yu kɔntinyu fɔ put prɛshɔn pan yu bɔdi, yu go dɔn wit wan sik we dɛn kɔl Overtraining Syndrome.

Dis kin afɛkt nɔr to yu bɔdi sayn dɛm nɔmɔ, bɔt yu kin afɛkt yu maynd wɛl bɔdi. So, if yu de fil pen ɔltɛm na yu bɔdi, yu taya, ɔ yu nɔ ebul fɔ du spɔt wantɛm wantɛm, i go fayn fɔ mek yu go to dɔktɔ fɔ advays yu.

Difrɛn stej dɛn de fɔ Ɔvatrenin Sindrom?

Yɛs, dɔktɔ dɛn kin sheb dis sik (Overtraining Syndrome) to tri men stej, i kin dipen pan aw bɔku pan yu bɔdi i dɔn afɛkt ɛn us sayn dɛn yu de gɛt.

1. Fɔs stej: (Functional Overtraining) .

Dis na di stej we pas ɔl. Di sayn dɛm wae de sho na dis stej kin rili shɔt. I kin tranga fɔ no dis frɔm di pen we yu kin fil we yu de ɛksesaiz nɔmal wan. Bɔt, wetin rili de apin ya na dat yu bɔdi de wɔn yu , se, "A nɔ de wɛl fayn, a nid mɔ rɛst." If yu no dɛn sayn ya kɔrɛkt wan, yu kin kɔntrol dis bifo i bi big prɔblɛm.

2. Sɛkɔn stej: (Sympathetic Overtraining Syndrome) .

Insay dis stej, di sayn dɛm kin apia we yu sɔri-at nervɔs sistɛm afɛkt. Fɔ tɔk am simpul wan, dis na di nervɔs sistɛm we de pripia wi bɔdi fɔ dil wit strɛs ɛn imejensi (di "fayt-ɔ-flay" rispɔns). Sɔm dɔktɔ dɛn kin kɔl dis stej bak (Basedow’s overtraining syndrome) . Na dis tɛm, di sayn dɛm kin bi klia smɔl.

3. Tɔd stej: (Parasympathetic Overtraining Syndrome) .

Bɔrku tɛm dis na de stej wae kin tranga pasmak ɛn wae kin teik lɔng tɛm wae pɔrsin kin wɛl. Dis na di say we yu(parasimpatik nεv sεstem) . Dis na di nervɔs sistɛm we de mek wi bɔdi kol, rilaks am, ɛn kɔntrol tin dɛn lɛk fɔ digest. Sɔm dɔktɔ dɛn kin kɔl dis stej bak (Addison’s overtraining syndrome) .

I impɔtant fɔ no se nɔto ɔlman kin gɛt dɛn stej ya fɔ Ɔvatrenin Sindrɔm insay di sem ɔda. Dat min se, i nɔ kin rili bi se yu kin ɛkspiriɛns di fɔs stej, dɔn di sɛkɔn stej, ɛn afta dat di tɔd stej. Sɔm pipul kin gɛt sayn dɛm fɔ di sɛkɔn ɔr tɔd stej wan tɛm. I dipen pan aw de sik kin afɛkt yu.

Aw kɔmɔn dis sik (Overtraining Syndrome)?

E tranga fɔ tɔk ɔmɔs pipul dɛn gɛt dis sik pan ɛni tɛm. Bɔt stɔdi dɛn dɔn sho se lɛk tu-tɛd pan di wan dɛn we de rɔn fayn fayn wan go gɛt am sɔm tɛm na dɛn layf. Ɛn, ilɛksɛf dɛn de kɔmpit, na lɛk wan pat pan ɔl di wan dɛn we de rɔn kin sɔfa wit am.

Di masta sabi pipul dɛn se lɛk wan pat pan tri pan di atlet dɛn we de kɔmpit ɔ we gɛt ay levul kin gɛt OTS sɔntɛnde. So, i nɔ kɔmɔn lɛk aw yu go tink.

Wetin na di sayn dɛm wae de sho se pɔrsin gɛt Ovatrenin Sindrom?

Ova trenin Syndrome kin mek yu gɛt sɔm kayn sik na yu bɔdi ɛn yu maynd. Di sayn dɛm wae yu kin gɛt kin dipen pan us stej yu de pan OTS.

Di simptom dɛm fɔ di fɔs stej (Functional Overtraining):

• Mɔsul dɛn de pen ɛn stif: I jɔs tan lɛk se yu bɔdi stif ɛn at fɔ muv.
• We yu nɔ bin de ɛkspɛkt fɔ lɔs ɔ gɛt mɔ wet: If yu wet chenj ɛn nɔ chenj ɛni big chenj na yu it, dat na sayn bak.
• Wae yu de wɔri: Na wae yu de fil fɔ wɔri bɔt ivin di smɔl smɔl tin dɛm.
• Nɔ slip ɔ taya we yu wek na mɔnin: Fɔ fil taya ivin afta yu dɔn slip fayn.
• Smɔl sik dɛn we yu kin gɛt ɔltɛm: If yu kin gɛt kol ɛn ɔda sik dɛn ɔltɛm, dat kin min se yu bɔdi nɔ kin ebul fɔ fɛt di sik.

Di simptom dɛm fɔ di sɛkɔn stej (Sympathetic Overtraining Syndrome):

• Inshɔmnia: Na we pɔsin nɔ ebul fɔ slip na nɛt.
• Di we aw yu de fil kin chenj: I kin fil lɛk se yu de vɛks, yu nɔ de rɛst, ɛn yu de wɔri.
• Tachycardia: If yu at de bit fast pas 100 tɛm insay wan minit, ivin we yu de rɛst.
• Haypatɛnshɔn: Yu blɔd prɛshɔn kin ɔp ɔltɛm.

Di simptom dɛm fɔ di tɔd stej (Parasympathetic Overtraining Syndrome):

• Taya: Fɔ fil taya pasmak ɔltɛm, nɔ ebul fɔ du ɛnitin.
• Pwɛl hat: Fɔ fil bad, nɔr gɛt op, ɛn nɔr bisin bɔt ɛnitin.
• Nɔ lɛk fɔ du ɛksɛsayz ɔ fɔ de du tin: Yu nɔ de fil igen fɔ du tin dɛn we yu bin de ɛnjɔy trade.
• Slow hat rate (Bradycardia): If yu at de bit smɔl pas 60 tɛm pan minit we yu de rɛst.

Wetin mek dis (Overtraining Syndrome) kin apin? Wetin na di tin dɛn we kin mek i apin?

Di men rizin fɔ dis na di nem sɛf – fɔ du ɛksɛsayz pasmak ɛn fɔ tren. Ɛspɛshali if yu na atlet we de kɔmpit, sɔntɛnde we yu want fɔ mek yu sabi du mɔ, dat kin mek yu bɔdi wok tranga wan pas aw i go ebul fɔ du.

Wi ol don yehri di se "no pain, no gain" sins wi bin pikin. Bɔt dat nɔto di bɛst we fɔ mek yu gem bɛtɛ. If yu push yu bɔdi pas wetin i ebul fɔ du, yu de push am tumɔs ɔltɛm, ɛn put am tumɔs wan tɛm, dat kin du mɔ bad pas gud.

"Overtraining" kin min fɔ tren tumɔs tranga wan we yu nɔ gi yu bɔdi di tɛm we i nid fɔ rɛst ɛn wɛl. Ɔ, i kin min se yu fɔ tren yu mɔ ɛn mɔ wantɛm wantɛm. Fɔ ɛgzampul, if yu na pɔsin we de rɔn ɛn yu de rɔn lɔng distans ɛvride, pan ɔl we yu fil taya ɔ sik afta dat, yu kin gɛt Overtraining Syndrome. Semweso, if yu dubl di distans we yu de rɔn wantɛm wantɛm ɛn nɔ mek yu ebul fɔ bia smɔl smɔl, dis sik kin apin bak.

Udat de pan big risk fɔ gɛt Overtraining Syndrome?

Infakt, ɛnibɔdi we de du bɔku tin kin gɛt sik we dɛn kɔl ɔva trenin. Bɔt di risk kin bɔku fɔ kɔmpitishɔn ɔ ay levul atlet dɛn, di wan dɛn we de tray fɔ mek dɛn pefɔmɛns bɛtɛ ɔ fɔ mek dɛn kɔntinyu fɔ du ay levul. Ɛspɛshali if yu de tren tranga wan bifo kɔmpitishɔn.

Pikin ɛn yɔŋ pipul dɛn we de pe atɛnshɔn pan wan spɔt nɔmɔ we dɛn yɔŋ kin gɛt bɔku risk fɔ gɛt Ɔvatrenin Sindrom. Pikin dεm we de כnda prεshכn fכ "win at eni kכst" כ "bi di bεst" dεn tu de pan hכy risk fכ gεt dis kכndyushכn.

Sɔm spɔt dɛn de usay dɛn kin mɛzhɔ di pefɔmɛns tru kɔmpitishɔn ɔ tɛm tray. Pipul wae de ple dis kayn spɔt kin gɛt Overtraining Syndrome. Fɔ ɛgzampul:

• Fɔ bɔn
• De swin
• De baysikul

Wetin na di kɔmplikɛshɔn dɛm wae kin kam bikɔs ɔf di Ovatrenin Sindrom?

Di prɔblɛm we kin apin we pɔsin de tren pasmak na di injuri we pɔsin kin gɛt we i de du spɔt . If yu push yu bɔdi pas aw i nɔ ebul fɔ du, yu go gɛt mɔ prɔblɛm dɛn lɛk:

• Ripit strɛyn injuri dɛn
• Sprains we kin mek pɔsin swɛt
• Mɔsul dɛn we kin strɛs
• Tendinitis we gɛt di sik
• Di wata we de kɔmɔt na di katilej
• Injury dɛn we de na di jɔyn dɛn

Dɛn injury ya kin mek yu nɔr de ple fɔ sɔm tɛm, ɛn sɔmtɛm kin gɛt ɛfɛkt fɔ lɔng tɛm.

Aw fɔ no bɔt di sik we dɛn kɔl Overtraining Syndrome?

Dɔktɔ kin no if yu gɛt ɔva trenin sindrom. Dis kin min fɔ mek dɛn chɛk yu bɔdi , tɔk bɔt yu wɛlbɔdi biznɛs, ɛn sɔntɛnde dɛn kin tɛst yu blɔd . Di dɔktɔ go chɛk yu ɛn aks yu bɔt di sayn dɛm we yu gɛt. Yu go nid fɔ tɛl di dɔktɔ we yu bigin fɔ gɛt dɛn sik ya, ɛn us kayn trenin ɔ tin dɛn we yu kin du we kin mek dɛn wɔs.

Di dɔktɔ go aks yu bak bɔt yu ɔl wɛlbɔdi biznɛs. Dat min se:

• Yu trenin rutin (especially if yu chenj am i nɔ tu te yet).
• Aw yu slip bin de ?
• Di we aw yu de it tin dɛn .
• Bɔt di bad bad tin dɛn we yu bin dɔn wund trade .
• Yu maynd ɛn aw yu de fil .
• Bɔt aw fɔ yuz rɔm, mɛrɛsin dɛn we dɛn kin gi pɔsin, ɛn ɔda drɔgs.

Dɔktɔ dɛn kin fala wan chɛklist lɛk dis fɔ no if dɛn gɛt Overtraining Syndrome:

• I nɔ tu te yet we yu dɔn fil se yu nɔ ebul fɔ du bɛtɛ tin ɔ yu nɔ ebul fɔ du sɔntin, pan ɔl we yu dɔn gɛt bɛtɛ rɛst ɛn tɛm fɔ mek yu wɛl ?
• Yu de gɛt prɔblɛm wit yu maynd ɔ yu de gɛt sayn dɛm fɔ yu maynd ?
• Yu kin ɛksplen if yu sik kin kam bikɔs ɔf ɔda wɛl bɔdi prɔblɛm ɔr injury wae kin afɛkt yu abiliti?

Us tɛst dɛn kin yuz fɔ no di Ovatrenin Sindrom?

Infakt, no wan tɛst nɔ de we go sho se yu gɛt Ɔvatrenin Sindrom. Bɔku tɛm dɛn kin no am tru wan prɔses we dɛn kɔl difrɛns diagnosis . Dis min se yu dɔktɔ go pul ɔda tin dɛn we kin mek yu gɛt di sik bifo i dɔn no se yu gɛt OTS.

Di dɔktɔ kin du bɔku tɛst dɛn, lɛk:

• Blɔd tɛst: Chɛk yu blɔd glukɔs lɛvɛl. Dɛn kin chɛk bak fɔ si if sɔm ɛnzaym dɛn de na yu blɔd we kin sho se di mɔsul dɛn dɔn pwɛl. If yu gɛt bɔku yuria , yurik asid , amonia, ɔ kriaytin kinaz na yu blɔd, dat kin bi sayn fɔ OTS.
• Urinalysis: Dɛn kin du dis tɛst fɔ chɛk yu kidni fɔ wok ɛn fɔ chɛk fɔ urinary tract infection ɔ ɔda prɔblɛm dɛn we kin de mek yu gɛt di sik. If di kɔtisol lɛvɛl na yu urine nɔrmal, dat kin bi sayn bak fɔ OTS.
• di tεst dεm we di pulmonari fכnshכn de du:I de sho if yu lɔng ɔ yu respiratory system dɔn afɛkt.
• Ilɛktrokardiogram (EKG): Chɛk aw yu at de wok.

Aw dɛn kin trit di sik we dɛn kɔl Overtraining Syndrome?

Di bɛst tritmɛnt fɔ Overtraining Syndrome na fɔ rɛst ɛn gi yu bɔdi tɛm fɔ wɛl. Aw lɔŋ yu nid fɔ de fa frɔm kɔmpitishɔn ɔ trenin go dipen pan aw yu sik dɛn bad. Yu dɔktɔ go tɛl yu fɔ rɛst we go fayn fɔ di kayn we aw yu OTS de ɛn aw i dɔn afɛkt yu wok.

Yu kin ebul fɔ du sɔm layt ɛksesaiz , bɔt nɔ push yusɛf tumɔs. If yu bigin fɔ tren tranga wan bak bifo yu dɔn wɛl, yu kin rivɛns ɔl yu prɔgrɛs ɛn ivin mek di ɔva trenin sindrom wɔs pas aw i bin de bifo (dɛn kɔl dis kronik ɔva trenin sindrom).

Yu dɔktɔ go tɛl yu di bɛst we fɔ ridyus yu aktiviti, bɔt bɔku tɛm yu kin fala dɛn tin ya:

• Stɔp fɔ tren we gɛt ay intensiti (i.e. sɛshɔn dɛm we de tɛst yu limit ɛn push yu to yu limit).
• Ridyus di intensiti ɛn frɛkuɛns fɔ yu trenin (bɔku tɛm bay 50% to 70%, we min se yu go nid fɔ ridyus am pas af pan wetin yu bin dɔn yus to).
• Kɔmplit rɛst (kɔmplit stɔp fɔ tren ɛn kɔmpitishɔn).

If yu gɛt prɔblɛm wit yu maynd ɔ aw yu de fil, yu dɔktɔ kin tɛl yu fɔ go to pɔsin we sabi bɔt yu maynd . Saykotɛrapi , ɔ advays, kin ɛp yu fɔ kɔntrol aw yu de fil ɛn chenj aw yu de fil ɛn tink bɔt tin dɛn we nɔ fayn.

Aw lɔng di Ovatrenin Sindrom kin las?

Ɔlman in bɔdi difrɛn, so yu dɔktɔ go tɛl yu aw lɔng yu nid fɔ rɛst. Di tɛm we yu gɛt (OTS) de dipen pan us stej yu de, ɔ aw yu dɔn ɔva tren.

Bɔrku tɛm, di fɔs stej kin te fɔ sɔm wiks. Mɔr siriɔs stej kin te fɔ mɔnt ɔ ivin lɔng pas dat.

Wetin a fɔ ɛkspɛkt if a gɛt Ɔvatrenin Sindrom?

Yu fɔ tink se yu go ridyus di kayn we aw yu de du yu bɔdi we yu de wɛl. If yu gɛt siriɔs kes fɔ OTS, yu kin nid fɔ tek kɔmplit briŋ frɔm yu spɔt ɔ trenin.

Bɔku atlet dɛn we gɛt sik we dɛn kɔl ɔva trenin kin sɔprayz we dɛn no aw lɔng dɛn nid fɔ rɛst. Bɔt, nɔ rɔsh fɔ mek yu wɛl. Tɔk to yu dɔktɔ bɔt us aktiviti dɛm wae sef fɔ du wae yu de wɛl.

Wae yu dɔn klia fɔ ful tren bak, tray nɔ fɔ put tumɔs strɛs pan yu bɔdi tumara bambay. I kin fayn fɔ kip yu wokɔt jɔnal fɔ rayt yu prɔgrɛs, ɛn ɛni chenj ɔ sayn we yu notis. If yu gɛt rɛkɔd fɔ luk bak, dat kin ɛp yu fɔ no di sayn dɛn we de wɔn yu (OTS) bifo prɔblɛm kam.

Aw fɔ mek yu nɔ gɛt di sik we dɛn kɔl ɔva trenin?

Fɔ gi yu bɔdi tɛm fɔ rɛst ɛn wɛl bitwin di tranga wokɔt sɛshɔn na di bɛst we fɔ mek yu nɔ gɛt Ɔvatrenin Sindrom. Pan ɔl we dis kin tan lɛk se i simpul, if yu nɔ tren pasmak, dat kin ɛp yu fɔ mek yu nɔ gɛt di sik we dɛn kɔl Overtraining Syndrome bifo yu ivin bigin fɔ gɛt di sik.

Lisin to yu bɔdi ɛn lan di wɔnin sayn dɛm fɔ (OTS). Nɔ ignore pen ɔr ɔda sayn dɛm ɛn kɔntinyu fɔ woke.

If yu de tren fɔ wan patikyula gol ɔ kɔmpitishɔn, tink bɔt fɔ wok wit kɔch ɔ trena we go ebul fɔ mek trenin plan we go fayn fɔ yu. Dɛn kin ɛp yu fɔ rich yu gol dɛn ɛn push yu limit dɛn sef wan.

Ustɛm a fɔ go to mi dɔktɔ?

Si dɔktɔ jɔs afta yu notis ɛni sayn fɔ Ɔvatrenin Sindrom. If yu maynd ɔ yu maynd chenj te yu ɔ di wan dɛn we yu lɛk notis se difrɛns de, tɔk to dɔktɔ.

Bad tɛm nɔ de ɛva de fɔ go to dɔktɔ. Nɔ ignore smɔl smɔl sayn dɛm ɔr injury. (Overtraining Syndrome) Di sayn dɛm wae de wɔn pipul dɛm kin bi subtil, ɛn i izi fɔ dismis dɛm as "jɔs nɔrmal." Bɔt i bɛtɛ fɔ mek dɛn chɛk di smɔl smɔl injury ɔ di sayn dɛm bifo dɛn bi big prɔblɛm.

Us kwɛstyɔn dɛn a fɔ aks mi dɔktɔ?

Tink bɔt fɔ aks yu dɔktɔ kwɛstyɔn dɛn lɛk dɛn wan ya:

• A gɛt Overtraining Syndrome ɔ ɔda tin de apin?
• Us stej ɔ di kayn (OTS) a gɛt?
• Aw lɔng di Ovatrenin Sindrom kin las?
• Aw bɔku a fɔ ridyus mi trenin ɔ aktiviti lɛvɛl?
• Aw lɔng a nid fɔ rɛst?

Fɔ dɔn, tin dɛn fɔ mɛmba (Take-Home Message) .

Ova trenin Syndrome kin tan lɛk sɔmtin wae kin izi fɔ mɛn, mɔr lɛk if yu dɔn de tren ɛn push yu bɔdi to in limit. Bɔt, na siriɔs sik wae kin afɛkt yu bɔdi ɛn maynd wɛl bɔdi. Nɔ rɔsh yu rikavari prɔses. Fɔ gi yu bɔdi di ful tɛm we i nid fɔ wɛl ɛn wɛl na di bɛst we fɔ mek shɔ se yu ebul fɔ go bak na di fil, na di pul, ɔ na di jim we nɔ gɛt ɛni prɔblɛm fɔ lɔng tɛm.

Nɔr frayd fɔ tɔk bɔt yu maynd wɛl bɔdi. Di mental symptom dɛm fɔ OTS na rial ɛn siriɔs lɛk ɛni prɔblɛm wit yu bɔdi.We yu tɔk to pɔsin we de gi advays bɔt yu maynd, dat kin ɛp yu fɔ gɛt kɔnfidɛns bak pan yusɛf ɛn fɛn fayn we fɔ bia wit dis prɔblɛm. Lisin to yu bɔdi ɛn yu maynd. Stay wit wɛlbɔdi!

` ova trenin sindrom, eksasaiz, spɔt, taya, rɛst, fyzikal fitnɛs, maynd wɛlbɔdi