Kei te nui rawa tō whakakori tinana? He mea morearea tēnei! Me ako tātou mō te (Overtraining Syndrome)?

He tangata hiahia koe ki ngā hākinakina? He tangata rānei e whakakorikori tinana ana i ia rā kia ora ai? I ētahi wā ka whakaaro tātou "ki te nui haere tō whakakorikori tinana, ka pai ake ngā hua." Engari, ki te nui rawa te mahi i tētahi mea, ka raru pea, tika? Waihoki, ki te nui rawa atu tā tātou whakakorikori tinana i tā te tinana e kaha ai, ka pā ki ō tātou tinana me ō tātou hinengaro. I tēnei rā ka kōrero tātou mō tētahi āhuatanga pēnei, e kiia nei ko te (Overtraining Syndrome) , ko te (OTS) rānei te whakarapopototanga.

He aha te mate whakangungu nui rawa? He māmā noa iho...

Ki te whakarapopototanga, ko te Overtraining Syndrome te kino e puta mai ana ina kaha rawa te whakakori tinana, mō te roa rawa, me te kore e hoatu ki tō tinana te okiokinga e hiahiatia ana. He rite ki te whakahaere i tētahi motuka mō te roa rawa me te kore e mahi. I muri i tētahi wā, ka tīmata te pakaru o te motuka, tika? Koinei te āhua o ō tātou tinana.

Ko tēnei āhuatanga te mea tino kitea i waenga i ngā kaitākaro , inā koa ko te hunga e takaro ana i ngā hākinakina whakataetae. Nā te mea he hiahia tonu rātou ki te mahi i tō rātou taumata teitei. Engari kia maumahara, he mea nui kia hoatu he wā ki tō tinana kia okioki me te whakaora i muri i tētahi whakangungu kaha. Ki te kore, ki te pēhia tonutia tō tinana, ka pāngia koe e te āhuatanga e kiia nei ko te Overtraining Syndrome.

Kāore pea tēnei e pā ki ngā tohumate tinana anake, engari ki tō hauora hinengaro anō hoki. Nō reira, ki te pāngia koe e te mamae tonu o te tinana, te ngenge, te hekenga ohorere rānei o tō mahi hākinakina, he pai ake te toro atu ki te tākuta mō ētahi tohutohu.

He rerekē ngā wāhanga o te Overtraining Syndrome?

Ae, ka wehea e ngā tākuta tēnei āhuatanga (Overtraining Syndrome) kia toru ngā wāhanga matua, i runga i te nui o tō tinana kua pāngia me ngā tohu e pāngia ana e koe.

1. Wāhanga tuatahi: (Whakangungu Mahi Nui)

Koinei te wāhanga tino taketake. He tino ngawari ngā tohu e puta mai ana i tēnei wāhanga. He uaua pea te wehewehe i tēnei mai i te mamae e pā ana ki a koe ina whakakori tinana ana koe i te nuinga o te wā. Engari, ko te mea e tupu ana i konei ko te whakatūpato a tō tinana i a koe , me te kī, "Kāore au i te ora tika, me nui ake taku okiokinga." Ki te mōhio tika koe ki ēnei tohu, ka taea e koe te whakahaere i tēnei i mua i te noho hei raruraru nui.

2. Wāhanga tuarua: (Sympathetic Overtraining Sympathetic)

I tēnei wāhanga, ka puta ngā tohu ina pāngia tō pūnaha io aroha . He māmā noa iho, koinei te pūnaha io e whakarite ana i tō tātou tinana ki te aro atu ki te ahotea me ngā āhuatanga ohorere (te urupare "whawhai-ā-rere"). E kiia ana hoki tēnei wāhanga e ētahi tākuta ko te (Basedow's overtraining syndrome) . I tēnei wā, ka kitea ake ngā tohu.

3. Tuatoru o ngā wāhanga: (Te Mate Whakangungu Parasympathetic Overtraining)

Koinei te wā tino kino rawa atu, te wā roa rawa atu hoki o te whakaoranga. Koinei te wāhi e(pūnaha io parasympathetic) . Koinei te pūnaha io e whakamarie ana i tō tātou tinana, e whakangāwari ana, e whakahaere ana hoki i ngā mea pēnei i te nakunaku. Ka karangahia hoki tēnei wāhanga e ētahi tākuta ko te (te mate whakangungu nui a Addison) .

He mea nui kia mōhio koe, ehara i te mea ka pāngia te katoa e ēnei wāhanga o te Overtraining Syndrome i te raupapa kotahi. Ara, ehara i te mea ka pāngia koe e te wāhanga tuatahi, kātahi ko te wāhanga tuarua, kātahi ko te wāhanga tuatoru. Tērā pea ka pāngia ētahi tāngata e ngā tohu o te wāhanga tuarua, tuatoru rānei i te wā kotahi. Kei te pānga o ngā tohu ki a koe.

He pēhea te noa o tēnei āhuatanga (Te Mate Whakangungu Nui)?

He uaua ki te kī tika e hia ngā tāngata e pāngia ana e tēnei mate i tētahi wā. Heoi, e whakaatu ana ngā rangahau e rua hautoru pea o ngā kai-oma rangatira ka pāngia e tēnei mate i tētahi wā o ō rātou oranga. Ā, ahakoa te taumata o tā rātou whakataetae, tata ki te kotahi hautoru o ngā kai-oma katoa e pāngia ana e tēnei mate.

E ai ki ngā whakatau tata a ngā tohunga, tata ki te hautoru o ngā kaitākaro whakataetae, ngā kaitākaro taumata teitei rānei, ka pāngia e te OTS i tētahi wā. Nō reira, ehara i te mea onge pērā i tō whakaaro.

He aha ngā tohu o te Overtraining Syndrome?

Ka pā mai ngā tohumate tinana me ngā tohumate hinengaro i te Overtraining Syndrome. Ko ngā tohumate ka pā mai ki a koe ka whakawhirinaki ki te wāhanga o te OTS kei roto koe.

Ngā tohu o te wāhanga tuatahi (Te Whakangungu Mahi Nui):

• Te mamae me te pakari o te uaua: He rite tonu ki te pakari o te tinana, he uaua hoki ki te neke.
• Te hekenga, te pikinga rānei o te taumaha ohorere: Ki te rerekē tō taumaha, kāore he huringa nui i roto i tō kai, he tohu anō hoki tēnā.
• Manukanuka: He kare ā-roto e manukanuka ana ahakoa mō ngā mea iti rawa.
• Te kore moe, te ngenge rānei ina oho ake i te ata: Te ngenge tonu ahakoa te moe pai.
• Ngā mate iti e pāngia pinepine ana e te makariri me ētahi atu mate, ko te tikanga he iti te ārai mate o tō tinana.

Ngā tohu o te wāhanga tuarua (Sympathetic Overtraining Syndrome):

• Te kore moe: Te kore e taea te moe i te pō.
• Ngā huringa wairua: Te pukuriri, te koretake o te manawa, me te āwangawanga.
• Tachycardia: Ki te tere ake te pātaki o tō ngākau i te 100 ngā wā ia meneti, ahakoa kei te okioki koe.
• Te toto toto tiketike: He teitei tonu tō toto toto.

Ngā tohu o te wāhanga tuatoru (Parasympathetic Overtraining Syndrome):

• Ngenge: Te tino ngenge tonu, te kore e taea te mahi i tetahi mea.
• Pouriuri: Te pōuri, te kore tumanako, me te kore aro ki tetahi mea.
• Te ngaronga o te hiahia ki te whakakorikori tinana, ki te mahi korikori tinana rānei: Kāore koe e hiahia ki te mahi i ngā mea i pai ai koe ki mua.
• Te puhoi o te manawa (Bradycardia): Mena ka iti iho i te 60 ngā wā e pāorooro ana tō manawa i te meneti i a koe e okioki ana.

He aha i puta ai tēnei (Overtraining Syndrome)? He aha ngā take?

Ko te take matua mō tēnei kei roto i te ingoa tonu – te nui rawa o te whakakori tinana me te whakangungu. Ina koa he kaitākaro whakataetae koe, ko tō hiahia ki te whakapai ake i ō pūkenga ka kaha ake te mahi a tō tinana i tōna kaha.

Mai anō i tō tātou tamarikitanga kua rongo tātou katoa i te kīwaha "kāore he mamae, kāore he hua". Engari ehara tēnā i te huarahi haumaru hei whakapai ake i tō kēmu. Mā te pana i tō tinana ki tua atu i ōna rohe, te pana tonu i a ia kia kaha rawa, me te pēhi nui rawa i a ia i te wā kotahi ka nui ake te kino i te pai.

Ko te tikanga o te "whakangungu nui rawa" he whakangungu kaha rawa, engari kāore e hoatu he wā ki tō tinana kia okioki ai, kia ora ai. Tērā pea he whakanui ohorere i te kaha o tō whakangungu. Hei tauira, ki te mea he kai-oma koe, ā, ka oma koe i ngā tawhiti roa i ia rā, ahakoa kei te ngenge koe, kei te māuiui rānei i muri mai, ka pāngia pea koe e te Mate Whakangungu Nui. Waihoki, ki te whakanekehia ohoreretia e koe tō tawhiti oma me te kore e whakanui haere i tō manawanui, ka pā mai anō tēnei āhuatanga.

Ko wai kei te mōrearea nui ake ki te whakawhanake i te Overtraining Syndrome?

Ina hoki, ka taea e te hunga e kaha ana te korikori tinana te whakawhanake i te mate whakangungu nui rawa. Heoi, he nui ake te mōrearea mō ngā kaitākaro whakataetae, ngā kaitākaro taumata teitei rānei, arā, ko te hunga e ngana ana ki te whakapai ake i ā rātou mahi, ki te pupuri rānei i te taumata mahi teitei. Ina koa mēnā kei te whakangungu kaha koe i mua i te whakataetae.

Ko ngā tamariki me ngā taiohi e aro ana ki tētahi hākinakina anake i te wā taitamarikitanga, he nui ake te mōrearea ki te whakawhanake i te Mate Whakangungu Nui. Ko ngā tamariki e pēhia ana kia "toa ahakoa te utu" kia "kia pai rawa atu" rānei, he nui ake te mōrearea ki te whakawhanake i tēnei mate.

Kei ētahi hākinakina ka inehia te mahi mā roto i ngā whakataetae, i ngā whakamātautau wā rānei. Ko te hunga e takaro ana i ēnei momo hākinakina ka nui ake te tūponotanga ka pāngia e te Mate Whakangungu Nui. Hei tauira:

• Te tahunga
• Kauhoe
• Pahikara

He aha ngā raruraru ka pā mai i te Overtraining Syndrome?

Ko te raruraru tino noa o te mate whakangungu nui ko ngā whara hākinakina . Ki te pana koe i tō tinana ki tua atu i ōna rohe, ka nui ake tō tūponotanga ki ngā whara pēnei i:

• Ngā whara taumahatanga auau
• Ngā whāwhā
• Ngā taumahatanga uaua
• Te mamae o te uaua
• Ngā roimata o te wheua
• Ngā whara hononga

Ka taea e ēnei whara te aukati i a koe ki te tākaro mō tētahi wā, ā, i ētahi wā ka pā he pānga roa.

Me pēhea te tautuhi i te mate whakangungu nui?

Ka taea e te tākuta te whakatau mēnā kei a koe te mate whakangungu nui rawa. Kei roto i tēnei he whakamātautau tinana , he kōrero mō tō hītori hauora, me ētahi whakamātautau toto . Ka tirotirohia koe e te tākuta, ka pātai atu mō ō tohumate. Me kōrero koe ki te tākuta i te wā i tīmata ai koe ki te pāngia e ēnei tohumate, me ngā momo whakangungu, ngā mahi rānei e kino ake ai.

Ka pātai atu anō te tākuta mō tō hauora whānui. Ko te tikanga o tēnā:

• Tō mahinga whakangungu (ina koa mēnā kua whakarerekētia e koe i ēnei rā tata nei).
• Kei te pēhea tō moe ?
• Tō tauira kai .
• Mō ō whara o mua.
• Tō hauora hinengaro me tō hauora kare ā-roto .
• Mō te whakamahinga o te waipiro, ngā rongoā kua tohua, me ētahi atu rongoā.

Ka taea e ngā tākuta te whai i tētahi rārangi arowhai pēnei hei whakatau mēnā kei a rātou te Mate Whakangungu Nui:

• Kua pāngia koe e te hekenga o ō pūkenga, o ō āheinga rānei, ahakoa kua nui tō okiokinga me te wā ki te whakaora ?
• Kei te pāngia koe e ngā huringa kare ā-roto, e ngā tohumate hauora hinengaro rānei ?
• Ka taea e koe te whakamārama mēnā i puta mai ō tohumate i ētahi atu āhuatanga hauora, i ngā whara rānei e pā ana ki ō pūkenga?

He aha ngā whakamātautau e whakamahia ana hei tautuhi i te mate whakangungu nui?

Ina hoki, kāore he whakamātautau kotahi hei whakaū kei a koe te Overtraining Syndrome. He maha ngā wā ka tātaritatia mā te tukanga e kiia nei ko te differential diagnosis . Ko te tikanga o tēnei ka whakakorea e tō tākuta ētahi atu āhuatanga e puta ai ō tohu i mua i te tātaritanga whakamutunga mōu me te OTS.

Ka taea e te tākuta te whakahaere i ētahi whakamātautau maha, pēnei i:

• Ngā whakamātautau toto: Tirohia ō taumata huka toto . Ka tirohia hoki e rātou ngā taumata tiketike o ētahi whākōkī i roto i ō toto e tohu ana i te pakaru o ngā uaua. Ko ngā taumata tiketike o te urea , te waikawa uric , te haukini, te creatine kinase rānei i roto i ō toto he tohu pea nō te OTS.
• Te tātari mimi: Ka mahia tēnei whakamātautau hei tirotiro i te mahi a tō whatukuhu, hei tirotiro hoki mō ngā mate mimi, mō ētahi atu raruraru rānei e pā ana ki ō tohu. Mena he tino teitei rawa ngā taumata cortisol o tō mimi, he tohu pea tēnā nō te OTS.
• Ngā whakamātautau mahi a te pūkahukahu:E whakaatu ana mēnā kei te pāngia ō pukahukahu, tō pūnaha manawa rānei.
• Te hiko o te manawa (EKG): Tirohia te mahi a tō ngākau.

Me pēhea te rongoā i te mate whakangungu nui rawa?

Ko te rongoā pai rawa atu mō te Mate Whakangungu Nui ko te okioki me te hoatu i te wā ki tō tinana kia ora ai. Ko te roa o te wā e hiahia ana koe kia matara atu i te whakataetae, i te whakangungu rānei, ka whakawhirinaki ki te kaha o ō tohu. Ka tūtohu tō tākuta i tētahi wā okioki e tika ana mō te whānuitanga o tō OTS me te nui o tōna pānga ki tō mahi.

Tērā pea ka taea e koe te mahi i ētahi mahi whakakori tinana māmā , engari kaua e akiaki rawa i a koe anō. Ki te tīmata anō koe ki te whakakori tinana i mua i tō tino ora, ka taea e koe te huri i ō ahunga whakamua katoa, ā, ka kino rawa atu pea te mate whakangungu nui atu i tōna āhua o mua (e kiia ana tēnei ko te mate whakangungu nui mau tonu).

Mā tō tākuta e tohutohu te huarahi pai hei whakaiti i tō mahi tinana, engari ko te tikanga ka taea e koe te whai i ēnei mahi:

• Te whakamutu i ngā whakangungu kaha-nui (arā, ngā wā whakangungu e whakamātautau ana i ō kaha, e pana ana hoki i a koe ki ō kaha).
• Te whakaiti i te kaha me te auau o tō whakangungu (mā te 50% ki te 70% te tikanga, ko te tikanga me whakaiti e koe mā te neke atu i te haurua o tōu i taunga ai).
• Te okiokinga katoa (te whakamutu katoa i te whakangungu me te whakataetae).

Mena kei a koe ngā tohumate hinengaro, ngā tohumate kare ā-roto rānei, ka tūtohu pea tō tākuta kia toro atu koe ki tētahi tohunga hauora hinengaro . Ka taea e te rongoā hinengaro , te tohutohu rānei, te āwhina i a koe ki te whakahaere i ō kare ā-roto me te whakarerekē i ngā kare ā-roto me ngā whakaaro kino.

Kia pēhea te roa o te mate whakangungu nui?

He rerekē te tinana o te katoa, nō reira mā tō tākuta koe e kī atu kia hia te roa e hiahia ana koe ki te okioki. Ko te nui o te wā e wātea ana ki a koe (OTS) ka whakawhirinaki ki te taumata kei roto koe, ki te nui rānei o tō whakangungu nui rawa.

I te nuinga o te wā, ka roa pea ngā wāhanga tuatahi mō ētahi wiki. Ko ngā wāhanga kino rawa atu ka roa pea mō ngā marama, neke atu rānei.

He aha ngā mea ka tumanakohia e au mēnā kei a au te mate whakangungu nui rawa atu?

Me tumanako koe ki te whakaiti i te kaha o ō mahi tinana i a koe e ora ana. Mena he nui te mate OTS kei a koe, me okioki pea koe i tō hākinakina, i tō whakangungu rānei.

He maha ngā kaitākaro e pāngia ana e te mate whakangungu nui rawa, ka ohorere ina mōhio rātou ki te roa o te wā e tika ana kia okioki rātou. Heoi, kaua e tere te whakaora. Kōrero ki tō tākuta mō ngā mahi haumaru hei mahi i a koe e whakaora ana.

Kia whakaaetia koe ki te whakangungu anō, kaua e tino taumaha rawa tō tinana ā muri ake nei. He pai te pupuri i tētahi pukapuka whakangungu hei tuhi i tō ahunga whakamua, me ngā huringa, ngā tohu rānei ka kitea e koe. Mā te whai pukapuka hei tirotiro anō ka āwhina i a koe ki te tautuhi i ngā tohu whakatūpato (OTS) i mua i te puta o ngā raruraru.

Me pēhea te ārai i te mate whakangungu nui rawa?

Ko te hoatu i te wā ki tō tinana kia okioki me te whakaora i waenga i ngā wā whakangungu kaha te huarahi pai rawa atu hei ārai i te Mate Whakangungu Nui. Ahakoa he ngawari noa iho tēnei, mā te kore e whakangungu nui ka āwhina i a koe ki te ārai i te Mate Whakangungu Nui i mua i te tīmatanga o ngā tohu.

Whakarongo ki tō tinana , ā, akohia ngā tohu whakatūpato o te (OTS). Kaua e warewarehia te mamae, ngā tohumate rānei, engari me haere tonu te whakakorikori tinana.

Mena kei te whakangungu koe mō tētahi whāinga, whakataetae rānei, whakaarohia te mahi tahi me tētahi kaiako, ka taea te waihanga i tētahi mahere whakangungu e tika ana māu. Ka taea e rātou te āwhina i a koe ki te whakatutuki i ō whāinga, me te pana haumaru i ō rohe.

Āhea ahau me toro atu ki taku tākuta?

Me toro atu ki te tākuta ina kite koe i ngā tohu o te Overtraining Syndrome. Mēnā ka rerekē tō wairua, tō hauora hinengaro rānei, ā, ka kite koe, tō whānau rānei i tētahi rerekētanga nui, me kōrero ki te tākuta.

Kāore he wā kino ki te toro atu ki te tākuta. Kaua e warewarehia ngā tohu iti, ngā whara rānei. (Te Mate Whakangungu Nui) He ngawari noa iho ngā tohu whakatūpato, ā, he ngāwari ki te whakakorekore i a rātou he "mea noa iho." Heoi, he pai ake te tirotiro i ngā whara iti, i ngā tohu rānei i mua i te noho hei raruraru nui.

He aha ngā pātai me pātai atu e au ki taku tākuta?

Whakaarohia te pātai atu ki tō tākuta i ēnei pātai:

• Kei a au te mate whakangungu nui rawa atu, kei te pāngia rānei e tētahi atu āhuatanga?
• He aha te taumata, te momo rānei o (OTS) kei a au?
• Kia pēhea te roa o te mate whakangungu nui?
• Kia pēhea te nui o taku whakaiti i taku whakangungu, i taku taumata mahi rānei?
• Kia pēhea te roa e hiahia ana ahau ki te okioki?

Hei whakamutunga, ngā mea hei maumahara (Karere hei tango ki te kāinga)

Ahakoa te āhua ngāwari o te rongoā i te mate whakangungu nui rawa, ina koa mēnā kei te whakangungu koe, kei te akiaki hoki i tō tinana ki ōna rohe. Heoi, he mate kino tēnei ka pā ki tō hauora tinana me tō hauora hinengaro. Kaua e tere te whakaora. Ko te hoatu i te wā katoa e hiahiatia ana e tō tinana hei whakaora me te whakaora ko te huarahi pai rawa atu hei whakarite kia taea e koe te hoki ki te papa tākaro, ki te puna kaukau, ki te whare takaro rānei, me te kore he raruraru roa.

Kaua e wehi ki te kōrero mō tō hauora hinengaro. He rite tonu te tūturu me te kino o ngā tohumate hinengaro o te OTS ki tētahi atu raruraru tinana kei a koe.Mā te kōrero ki tētahi kaitohutohu hauora hinengaro ka āwhina i a koe ki te whakahoki mai i tō whakapono ki a koe anō, me te kimi huarahi hauora hei whakatau i tēnei āhuatanga. Whakarongo ki tō tinana me tō hinengaro. Kia ora tonu!

` te mate whakangungu nui rawa, te whakakori tinana, ngā hākinakina, te ngenge, te okiokinga, te oranga tinana, te hauora hinengaro