Exercise i ti lutuk em? Hei hi a hlauhawm khawp mai! (Overtraining Syndrome) chungchang hi i zir dawn em ni?

Infiamna lama tui tak i ni em? A nih loh leh hrisel taka awm theihna tura nitin exercise tam tak ti thin mi i ni em? A chang chuan "i workout tam poh leh result a tha zawk ang" kan ti thin. Mahse, eng thil pawh tih tam lutuk a nih chuan harsatna a thlen thei a ni lawm ni? Chutiang bawkin kan taksain a tih theih aia tam exercise kan tih chuan kan taksa chauh ni lovin kan rilru pawh a nghawng thei a ni. Vawiin hian chutiang dinhmun chu kan sawi dawn a, chu chu (Overtraining Syndrome) , a tawi zawngin (OTS) an ti a ni.

Overtraining Syndrome hi eng nge ni? A awlsam zawngin...

A awlsam zawngin sawi ila, Overtraining Syndrome hi exercise i tih nasat lutuk, rei lutuk leh i taksa mamawh chawlh hahdamna pek loha chhiatna thleng hi a ni. Car service ngai lova rei tak tlan tir ang mai a ni. Rei vak lo hnuah car chu a chhe tan ta a ni lawm ni? Chutiang chu kan taksaah pawh a ni.

Hetiang dinhmun hi infiammi zingah a tam ber , a bik takin inelna infiamna khel thinte zingah a tam ber. A chhan chu an theihna zawng zawnga perform an tum reng vang a ni. Mahse hre reng ang che, eng workout nasa tak pawh zawhah i taksa chu chawlh hahdam leh hahdamna hun pek hi a pawimawh hle. Chutiang a nih loh chuan i taksaah pressure i dah chhunzawm zel chuan Overtraining Syndrome tih natna i nei ta a ni.

Hei hian taksa symptoms chauh ni lovin, i rilru hriselna pawh a nghawng thei a ni. Chuvangin, taksa na reng reng, hahna, emaw, infiamna lama tlahniam thut i neih chuan doctor pan a, thurawn lak a tha ber.

Overtraining Syndrome hi stage hrang hrang a awm em?

Ni e, doctor-te chuan he natna (Overtraining Syndrome) hi stage lian pathum-ah an ṭhen a, chu chu i taksa a nghawng zat leh eng symptom nge i neih tih a zirin a ni.

1. A hmasa ber atan: (Functional Overtraining) .

Hei hi stage bulpui ber a ni. Hetiang stage-a symptoms lo lang hi a fiah lo hle. Hei hi exercise pangngai i tih huna i natna nen thliar hran a harsa thei. Mahse, hetah hian thil thleng tak tak chu i taksa hian a vaukhân che a ni , "Ka dam ṭha lo a, chawlh hahdam ka mamawh zawk," a ti a ni. Heng chhinchhiahnate hi i hriat chian chuan hei hi harsatna lian tak a nih hmain i thunun thei ang.

2. A pahnihna: (Sympathetic Overtraining Syndrome) a ni a, a natna hi a hlawhtling hle.

Hetih lai hian i sympathetic nervous system a nghawng chuan symptoms a lo lang thin. A awlsam zawngin, hei hi kan taksa chu stress leh emergency ("fight-or-flight" response) hmachhawn tura buatsaihtu nervous system a ni. Doctor thenkhat chuan he stage hi (Basedow’s overtraining syndrome) tiin an sawi bawk. Hetih lai hian a symptoms chu a langsar deuh deuh thin.

3. Stage pathumna: (Parasympathetic Overtraining Syndrome) 1. A rilru a hah lutuk chuan a rilru a buai em em a.

Hei hi damna stage na ber leh rei ber a ni fo thin. Hei hi i awmna hmun a ni(paraasympathetic nervous system) tih a ni . Hei hi kan taksa timuangtu, ti hahdamtu leh chaw ei dan ang chi thil control tu nervous system a ni. Doctor thenkhat chuan he stage hi (Addison’s overtraining syndrome) tiin an sawi bawk.

Hriat tur pawimawh tak chu mi zawng zawng hian heng Overtraining Syndrome stage te hi a order inang vekin kan tawng vek lo. Chu chu, stage hmasa ber, a hnua a pahnihna, a hnua a pathumna i tawn chu a ni hauh lo tihna a ni. Mi thenkhat chuan vawi khatah second emaw third stage emaw symptoms an nei thei. Symptoms-in a nghawng danah a innghat.

Hetiang dinhmun (Overtraining Syndrome) hi engtiang chiahin nge a awm?

Engtik lai pawhin mi engzat nge he natna hi nei tih chiang taka sawi a harsa hle. Mahse, zirchianna atanga a lan dan chuan elite runner hmun thuma ṭhena hmun hnih vel chuan an dam chhungin engtik lai pawhin an tawng dawn a ni. Tin, an inelna level eng pawh ni se, tlantu zawng zawng hmun thuma ṭhena hmun khat vel chuan an tuar a ni.

Mithiamte chuan inelna nei emaw, level sang tak nei emaw infiammi hmun thuma ṭhena hmun khat vel chuan engtik lai pawhin OTS an tawk niin an chhut. Chuvangin, i ngaihtuah angin thil mak a ni lo.

Overtraining Syndrome natna lan chhuahna chu engte nge ni?

Overtraining Syndrome hian taksa leh rilru lam natna a thlen thei a. I symptoms i tawn dan hi OTS stage i neih danah a innghat tlangpui.

Stage hmasa ber (Functional Overtraining) atanga a lan chhuah dan:

• Muscle pain leh stiffness: Taksa a tight tih hriatna mai a ni a, chet a harsa hle.
• Beisei loh taka i taksa rihna tihtlem emaw tihpun emaw: I ei leh in lama inthlak danglamna lian tham awm lovin i taksa rihna a inthlak a nih chuan chu pawh chu chhinchhiahna a ni.
• Lungkhamna: Thil tenawm ber pawha lungkhamna .
• Zingkar i thawh chuan mut theih lohna emaw, hahdamna emaw: Mut that hnu pawha chau anga inhriatna.
• Natna tenau nei fo: Khawsik leh natna dang i vei fo chuan i taksa invenna a hniam tihna a ni.

Stage hnihna (Sympathetic Overtraining Syndrome) atanga a lan chhuah dan:

• Insomnia: Zana mut theih lohna.
• Mood changes: Thinrimna, rilru hahdam lo leh lungkhamna neia inhriatna.
• Tachycardia: I thinlung chu minute khatah vawi 100 aia chak a thawk a nih chuan, i chawlh lai pawhin.
• Hypertension: I thisen sang hi a sang reng a ni.

Stage pathumna (Parasympathetic Overtraining Syndrome) atanga a lan chhuah dan:

• Chauhna: Chau lutuk tih hriat reng, engmah tih theih loh.
• Depression: Lungngaihna, beiseina nei lo leh eng thil pawh ngaihven lo anga inhriatna.
• Exercise neih duhna hloh emaw, active taka awm emaw: Hmanlai thil tih nuam i tih tawh loh.
• Slow heart rate (Bradycardia): I chawlh laiin minute khatah vawi 60 aia tlem lo i thinlung a na a nih chuan.

Engvangin nge hetiang (Overtraining Syndrome) hi a lo awm? A chhante chu engte nge ni?

Hei hi a chhan ber chu a hming ngeiah a ni – exercise tam lutuk leh training tam lutuk hi a ni. A bik takin inelna lama infiammi i nih chuan i thiamna tihpun i duhna hian a chang chuan i taksa chu a tuar theih aia nasa zawkin hna a thawk thei a ni.

Kan naupan lai atang tawhin "no pain, no gain" tih hi kan hre vek tawh. Mahse chu chu i game tihchangtlun dan him ber a ni lo. I taksa chu a huam chin piah lama nawr te, nawr na lutuk reng te, leh vawi khata nawr lutuk te hian a thatna aiin a tichhe zawk thei a ni.

"Overtraining" tih hian i taksa chu chawlh hahdam leh dam lehna tur hun pe lovin training nasa lutuk tihna a ni thei. A nih loh leh, i training chakna tihpun nghal tihna a ni thei bawk. Entirnan, tlan chak i nih a, nitin hla tak tak i tlan a nih chuan, a hnua chau emaw, natna emaw i neih pawhin Overtraining Syndrome i nei thei a ni. Chutiang bawkin, zawi zawiin i tuar theihna tipung lovin i tlanna hlat zawng chu a let hnih-a i tih thut chuan he dinhmun hi a thleng thei bawk.

Tute nge Overtraining Syndrome vei theihna sang zawk?

Dik tak chuan taksa chakna nei apiangin overtraining syndrome an nei thei a ni. Mahse, inelna nei emaw, level sang tak nei emaw, an performance tihchangtlun tum emaw, performance sang tak vawng reng emaw tan chuan risk a sang zawk. A bik takin inelna hmaa training nasa tak i neih chuan.

Naupang leh thalai kum naupan laia infiamna pakhat chauh ngaihtuah thinte chu Overtraining Syndrome vei an tam zawk. Naupang "eng man pawha hnehna chang" emaw, "a tha ber nih" emaw tura nawrna hnuaia awmte pawhin he natna hi an vei theihna a sang zawk.

Infiamna thenkhatah chuan inelna emaw, time trial emaw hmanga performance tehna a awm. Hetiang infiamna chi hrang hrang khel thinte hian Overtraining Syndrome an nei tam zawk. Entir nan:

• Kangmei chhuak
• Tui hleuh
• Thirsakawr khalh

Overtraining Syndrome avanga harsatna awm thei te chu engte nge ni?

Overtraining syndrome avanga harsatna awm tam ber chu sports injuries hi a ni . I taksa chu a huam chin aia sang zawka i nawr chuan hliam i tuar theihna a sang hle a, chungte chu:

• Strain hliam nawn fo thin
• Sprains a awm
• Muscle a tichhe thei
• Tendinitis natna (Tendinitis) a ni
• Cartilage mittui a tla
• Joint hliam a awm

Heng hliamte hian hun engemaw chen chu inkhelh chhungin a chhuah tir thei che a, a chang chuan hun rei tak chhung nghawng a nei thei bawk.

Overtraining Syndrome hi engtin nge kan hriat theih ang?

Doctor chuan overtraining syndrome i neih leh neih loh a hre thei. Hei hian taksa enfiahna , i hriselna chanchin sawihona, leh a châng chuan thisen test te a huam a ni. Doctor chuan a enfiah ang che a, i symptoms te a zawt ang che. Heng symptoms te hi i neih tan tirh atang khan doctor hnenah i hrilh a ngai ang a, eng training emaw activity chi hrang hrangin nge a ti na zual tih i hrilh a ngai bawk ang.

Doctor chuan i hriselna zawng zawng a zawt bawk ang. Chumi awmzia chu:

• I training dan (a bik takin tun hnaia i thlak danglam a nih chuan).
• Engtin nge i mut chu ?
• I ei leh in dan .
• I hliam hmasa te chungchang .
• I rilru leh rilru hriselna .
• Zu hman dan chungchang, damdawi pek dan tur leh damdawi dang hman dan chungchang.

Doctor-te chuan Overtraining Syndrome an neih leh neih loh hriat nan hetiang checklist hi an zawm thei ang:

• Tun hnaiah i thiamna emaw, i theihna emaw a tlahniam tih i hria em, chawlh hahdamna leh hun i neih tling tawh chung pawhin ?
• Mood swings emaw mental health symptoms emaw i nei em ?
• I natna lan chhuah dan hi hriselna lama harsatna dang emaw, i theihna tichhe thei hliam emaw avanga lo awm nge ni tih i sawifiah thei ang em?

Overtraining Syndrome hmuhchhuah nan eng test nge hman thin?

Dik tak chuan Overtraining Syndrome i vei tih finfiahna tur test pakhat mah a awm lo. Differential diagnosis tih hmanga hriat theih a ni fo . Chumi awmzia chu i doctor chuan a tawpah OTS i vei tih a hriat hmain i symptoms thlentu tur condition dang a paih chhuak ang tihna a ni.

Doctor chuan test engemaw zat a ti thei a, chungte chu:

• Thisen test: I thisen glucose level enfiah thin ang che. Tin, i thisenah enzyme thenkhat a tam em tih an enfiah bawk a, chu chuan taksa ruh a tichhia tih a tilang thei bawk. I thisena urea , uric acid , ammonia, emaw creatine kinase tam lutuk hi OTS chhinchhiahna a ni thei.
• Urinalysis: He test hi i kal hnathawh dan enfiah nan leh urinary tract infection emaw, i symptoms thlen thei tur harsatna dang emaw enfiah nan tih a ni. I zun cortisol level a sang lutuk a nih chuan chu pawh chu OTS chhinchhiahna a ni thei bawk.
• Pulmonary function test hrang hrang: 1.1.I lung emaw thawkna kawng emaw a nghawng em tih a tarlang.
• Electrocardiogram (EKG): I thinlung hnathawh dan enfiah rawh.

Overtraining Syndrome hi engtin nge enkawl a nih?

Overtraining Syndrome enkawlna tha ber chu chawlh hahdam a, i taksa a dam leh theih nan hun pek hi a ni. Inelna emaw training emaw atanga eng chen nge i hlat a ngai tih chu i symptoms nasat danah a innghat ang. I doctor chuan i OTS zau zawng leh i performance a nghawng dan nena inmil chawlh hun hman a rawt ang che.

Exercise light tak tak i ti thei mai thei , mahse i in nawr na lutuk suh. I dam kim hmaa nasa taka training i tan leh chuan i hmasawnna zawng zawng chu i tidanglam thei a, overtraining syndrome pawh a hma aia nasa zawkin i siam thei bawk (hei hi chronic overtraining syndrome an ti a ni).

I doctor chuan i thiltih tihtlem dan tha ber a rawn rawt ang a, mahse a tlangpuiin hengte hi i zawm thei a ni:

• High-intensity training (i.e. i limit test-na leh i limit thlenga nawr chhuaktu session) tihtawp .
• I training intensity leh frequency tihtlem (a tlangpuiin 50% atanga 70%, chu chu i hman thin aia a chanve aia tam tihtlem a ngai dawn tihna a ni).
• Chawlh hahdam kim (training leh inelna tihtawp vek).

Rilru emaw, rilru lam emawa natna lan chhuahna i neih chuan, i doctor chuan rilru lam enkawlna lama mithiamte hmu tûrin a rawt thei che a ni . Psychotherapy , a nih loh leh counseling hian i rilru put hmang enkawl tûrin a ṭanpui thei che a, rilru leh ngaihtuahna hrisel lote chu a thlak danglam thei bawk.

Overtraining Syndrome hi eng chen nge a awm?

Mi tin taksa hi a danglam vek a, chuvangin i doctor chuan eng chen nge chawlh hahdam i mamawh tih a hrilh ang che. Hun i neih zat (OTS) chu eng stage-ah nge i awm tih a innghat a, engzat nge i overtrained tih a innghat bawk.

A tlangpuiin, a tir lamah chuan kar tlemte chhung a awm thei. Stage na zawk chu thla tam tak emaw, a aia rei emaw pawh a daih thei.

Overtraining Syndrome ka neih chuan eng nge ka beisei ang?

I dam chhung hian i taksa tihchakna nasatna tihtlem i beisei tur a ni. OTS natna khirh tak i neih chuan i infiamna emaw, i training emaw atanga chawlh hahdam vek a ngai mai thei.

Overtraining syndrome nei infiammi tam tak chuan eng chen nge chawlh an mamawh tih an hriat hian mak an ti hle. Mahse, i dam lehna tur chu hmanhmawh suh. I dam leh lai hian eng thil tih tur nge him tih i doctor nen sawiho rawh.

Fully training leh turin i clear tawh chuan nakin lawkah i taksaah harsatna lian lutuk siam lo turin bei rawh. I hmasawnna te, leh i hmuh chhuah danglamna emaw, i natna lan chhuah dan emaw record turin workout journal siam hi a \angkai thei hle. Record en kir leh tur neih hian harsatna a lo thlen hmaa warning signs (OTS) hriat theihna turin a pui thei che a ni.

Overtraining syndrome hi engtin nge kan ven theih ang?

Workout nasa tak inkara i taksa chu chawlh hahdam leh dam lehna hun pek hi Overtraining Syndrome venna tha ber a ni. Hei hi thil awlsam tak angin a lang thei a, mahse overtraining loh hian Overtraining Syndrome hi symptoms i neih tan hmain i veng thei a ni.

I taksa ngaithla la , (OTS) vaukhânna chhinchhiahnate zir rawh. Natna emaw, symptom dang emaw ngaihthah suh la, workout chhunzawm zel rawh.

Goal emaw inelna bik emaw atana training i neih chuan i tan a tha tur training plan siam thei coach emaw trainer emaw nen thawh dun hi ngaihtuah rawh. I thil tumte thlen theih nan leh him takin i tih theih chin chu an nawr thei che a ni.

Engtikah nge ka doctor ka hmuh ang?

Overtraining Syndrome symptoms i hmuh veleh doctor rawn rawh. I rilru put hmang emaw, i rilru hriselna emaw chu nangmah emaw, i hmangaih tak takte emaw pawhin danglamna langsar tak an hmuh theihna khawpa a inthlak chuan doctor nen inbia ang che.

Doctor hmuh hun tha lo a awm ngai lo. Symptom tenau leh hliam te chu ngaihthah suh. (Overtraining Syndrome) Warning sign hi a fiah lo thei a, "just normal" tia hnawl a awlsam hle. Mahse, hliam tenau emaw, symptoms te chu harsatna lian tak a nih hmain enfiah hmasa phawt a tha ber.

Doctor hnenah eng zawhna nge ka zawh ang?

I doctor hnenah hetiang zawhna zawh hi ngaihtuah rawh:

• Overtraining Syndrome ka nei em, thil dang a awm em?
• Eng stage emaw chi (OTS) nge ka neih?
• Overtraining Syndrome hi eng chen nge a awm?
• Engzat nge ka training emaw activity level emaw ka tihhniam ang?
• Eng chen nge chawlh hahdam ka mamawh?

A tawp berah chuan thil hriat reng tur (Take-Home Message) .

Overtraining Syndrome hi awlsam taka tihdam theih thil angin a ri thei a, a bik takin i taksa chu a tawp thlengin i training a, i nawr a nih chuan. Mahse, i taksa leh rilru hriselna tichhe thei khawpa natna khirh tak a ni. I dam lehna tur chu hmanhmawh suh. I taksa chu a dam leh dam leh theih nan hun a mamawh zawng zawng pek hi field-ah emaw, pool-ah emaw, gym-ah emaw hun rei tak chhunga harsatna awm lovin i luh leh theihna tur kawng tha ber a ni.

I rilru hriselna chungchang sawi hlau suh. OTS rilru lama natna lan chhuah dan hi taksa lama harsatna i neih ang bawkin a tak tak leh pawi tak a ni.Mental health counselor nena inbiakna hian mahni inrintawkna nei leh turin a pui thei che a, he dinhmun hi hmachhawn dan tur hrisel tak tak i zawng thei bawk. I taksa leh i rilru chu ngaithla rawh. Hrisel takin awm rawh!

` overtraining syndrome, exercise, infiamna, hahna, chawlh hahdam, taksa hriselna, rilru hriselna