Uri kuita maekisesaizi akawandisa here? Izvi zvine njodzi! Ngatidzidzei nezve (Overtraining Syndrome)?

Uri munhu anofarira mitambo here? Kana kuti uri munhu anowanzoita maekisesaizi zuva nezuva kuti urambe uine hutano hwakanaka? Dzimwe nguva tinofunga kuti "kana ukanyanya kurovedza muviri, mhedzisiro yacho ichava yakanaka." Asi, kana chimwe chinhu chikaitwa zvakawandisa, chinogona kukonzera matambudziko, handiti? Saizvozvowo, kana tikaita maekisesaizi akawandisa kupfuura anogona kuitwa nemiviri yedu, zvinogona kukanganisa kwete miviri yedu chete asiwo pfungwa dzedu. Nhasi tichataura nezvechirwere chakadaro, chinonzi (Overtraining Syndrome) , kana (OTS) muchidimbu.

Chii chinonzi Overtraining Syndrome? Zvichitaurwa zviri nyore...

Zvichitaurwa zviri nyore, Overtraining Syndrome kukuvara kunoitika kana uchiita maekisesaizi akawandisa, kwenguva yakareba, uye usingape muviri wako zororo raunoda. Zvakafanana nekumhanya mota kwenguva yakareba usingaigadzirise. Mushure mechinguva, mota inotanga kupwanyika, handiti? Ndizvo zvazvakaita nemiviri yedu.

Dambudziko iri rinonyanya kuitika pakati pevatambi , kunyanya avo vanotamba mitambo yemakwikwi. Nekuti vanogara vachida kuita zvakanaka. Asi yeuka, zvakakosha kupa muviri wako nguva yekuzorora uye kupora mushure mekurovedza muviri kwakasimba. Kana zvisina kudaro, kana ukaramba uchimanikidza muviri wako, unozopedzisira wava nechirwere chinonzi Overtraining Syndrome.

Izvi zvinogona kukanganisa kwete zviratidzo zvemuviri chete, asiwo hutano hwepfungwa dzako. Saka, kana uchinzwa kurwadziwa kwemuviri nguva dzose, kuneta, kana kudzikira kwekuita kwako mitambo kamwe kamwe, zvakanaka kuona chiremba kuti akupe mazano.

Pane matanho akasiyana here eOvertraining Syndrome?

Ehe, vanachiremba vanopatsanura chirwere ichi (Overtraining Syndrome) muzvikamu zvitatu zvikuru, zvichienderana nekuti chakanganisa muviri wako zvakadii uye zviratidzo zvauri kuona.

1. Danho rekutanga: (Kudzidzira Zvakanyanya)

Iri ndiro danho riri nyore. Zviratidzo zvinoonekwa padanho iri hazvinyatsooneki. Zvinogona kuoma kusiyanisa izvi nekurwadziwa kwaunonzwa paunenge uchirovedza muviri zvakanaka. Asi, chiri kuitika pano ndechekuti muviri wako uri kukuyambira , uchiti, "Handisi kupora zvakanaka, ndinoda kuzorora zvakanyanya." Kana ukaona zviratidzo izvi nemazvo, unogona kudzora izvi zvisati zvava dambudziko guru.

2. Danho rechipiri: (Sympathetic Overtraining Syndrome)

Munguva iyi, zviratidzo zvinoonekwa kana sisitimu yako yetsinga inokanganiswa. Zvichitaurwa zviri nyore, iyi ndiyo sisitimu yetsinga inogadzirira miviri yedu kuti igadzirise kushushikana uye njodzi (mhinduro ye "kurwa kana kuti kutiza"). Vamwe vanachiremba vanodanawo danho iri kuti (Basedow's overtraining syndrome) . Panguva iyi, zviratidzo zvinova pachena zvishoma.

3. Danho rechitatu: (Parasympathetic Overtraining Syndrome)

Iyi ndiyo nguva inonyanya kuoma uye inogara kwenguva refu yekupora. Apa ndipo paunopora(parasympathetic nervous system) . Iyi ndiyo tsinga dzinodzikamisa muviri wedu, dzinouzorodza, uye dzinodzora zvinhu zvakaita sekugaya. Vamwe vanachiremba vanodanawo danho iri kuti (Addison's overtraining syndrome) .

Zvakakosha kuziva kuti havasi vese vanowana matanho aya eOvertraining Syndrome nenzira imwechete. Izvi zvinoreva kuti, hazvireve kuti unowana danho rekutanga, wozowana danho rechipiri, wozowana danho rechitatu. Vamwe vanhu vanogona kuona zviratidzo zvedanho rechipiri kana rechitatu panguva imwe chete. Zvinoenderana nekuti zviratidzo zvinokubata sei.

Chirwere ichi (Overtraining Syndrome) chakajairika zvakadii?

Zvakaoma kutaura kuti vangani chaizvo vane chirwere ichi panguva imwe chete. Zvisinei, zvidzidzo zvakaratidza kuti vanenge zvikamu zviviri muzvitatu zvevamhanyi vepamusoro vachasangana nacho pane imwe nguva muhupenyu hwavo. Uye, pasinei nedanho ravo rekukwikwidza, vanenge chikamu chimwe muzvitatu chevamhanyi vese vanotambura nacho.

Nyanzvi dzinofungidzira kuti chikamu chimwe muzvitatu chevatambi vanokwikwidza kana kuti vane hunyanzvi hwepamusoro vanowana OTS pane imwe nguva. Saka, hazvisi zvisinganzwisisike sezvaungafunga.

Ndezvipi zviratidzo zveOvertraining Syndrome?

Overtraining Syndrome inogona kukonzera zviratidzo zvemuviri nezvepfungwa. Zviratidzo zvaunosangana nazvo zvinowanzoenderana nekuti uri padanho ripi reOTS.

Zviratidzo zvedanho rekutanga (Kudzidzira Kupfuura Basa):

• Kurwadziwa kwetsandanyama nekuomarara: Kungonzwa kusungwa mumuviri, zvichiita kuti zviome kufamba.
• Kudzikira kana kuwedzera uremu zvisingatarisirwi: Kana huremu hwako hukachinja pasina shanduko huru mukudya kwako, icho chiratidzowo.
• Kuzvidya mwoyo: Kunzwa kunetseka kunyange nezvinhu zvidiki diki.
• Kushaya hope kana kuneta paunomuka mangwanani: Kunzwa kuneta kunyangwe mushure mekurara zvakanaka.
• Zvirwere zvidiki zvinowanzoitika: Kana uchigara uchirwara nedzihwa nezvimwe zvirwere, zvinoreva kuti dziviriro yemuviri wako yakaderera.

Zviratidzo zvedanho rechipiri (Sympathetic Overtraining Syndrome):

• Kushaya hope: Kutadza kurara husiku.
• Kuchinja kwemanzwiro: Kunzwa hasha, kusagadzikana, uye kuzvidya mwoyo.
• Tachycardia: Kana moyo wako uchirova nekukurumidza kupfuura ka100 paminiti, kunyangwe paunenge wakazorora.
• Hypertension: Kukwira kweropa rako nguva dzose kunogara kwakakwira.

Zviratidzo zvedanho rechitatu (Parasympathetic Overtraining Syndrome):

• Kuneta: Kunzwa kuneta zvakanyanya nguva dzese, kusakwanisa kuita chero chinhu.
• Kushungurudzika: Kunzwa kusuruvara, kusava netariro, uye kusava nehanya nechero chinhu.
• Kurasikirwa nechido chekurovedza muviri kana kuva nechido chekuita zvinhu: Hauchanzwi kuda kuita zvinhu zvawaimbofarira.
• Kurova kwemoyo zvishoma nezvishoma (Bradycardia): Kana moyo wako uchirova kasingasviki makumi matanhatu paminiti paunenge wakazorora.

Sei izvi (Overtraining Syndrome) zvichiitika? Ndezvipi zvikonzero?

Chikonzero chikuru cheizvi chiri muzita pacharo - kurovedza muviri zvakanyanya uye kurovedza muviri. Kunyanya kana uri mutambi anokwikwidza, chishuwo chako chekuvandudza hunyanzvi hwako dzimwe nguva chinogona kuita kuti muviri wako ushande nesimba kupfuura zvaungagona.

Tose takambonzwa chirevo chekuti "hapana kurwadziwa, hapana purofiti" kubvira patinenge tiri vana. Asi iyo haisiyo nzira yakachengeteka yekuvandudza mutambo wako. Kusundidzira muviri wako kupfuura miganhu yawo, kugara uchiusundidzira zvakanyanya, uye kuisa simba rakawandisa pauri panguva imwe chete kunogona kukuvadza kupfuura kubatsira.

"Kudzidzira zvakanyanya" zvinogona kureva kurovedza muviri zvakanyanya pasina kupa muviri wako nguva yaunoda yekuzorora nekupora. Kana, zvinogona kureva kuwedzera kamwe kamwe simba rekurovedza muviri kwako. Semuenzaniso, kana uri mumhanyi uye uchimhanya daro refu zuva rega rega, kunyangwe uchinzwa kuneta kana kurwara mushure mezvo, unogona kutanga Overtraining Syndrome. Saizvozvowo, kana ukangoerekana wawedzera kaviri daro rako rekumhanya usingawedzere kutsungirira zvishoma nezvishoma, chirwere ichi chinogonawo kuitika.

Ndiani ari panjodzi huru yekubatwa neOvertraining Syndrome?

Kutaura zvazviri, chero munhu anoshanda nesimba anogona kuva nechirwere chekurovedza muviri zvakanyanya. Zvisinei, njodzi yacho yakakura kune vatambi vanokwikwidza kana vepamusoro-soro, avo vari kuedza kuvandudza mashandiro avo kana kuchengetedza mashandiro avo epamusoro. Kunyanya kana uri kurovedza muviri zvakanyanya usati watanga makwikwi.

Vana nevechidiki vanongotarisa mutambo mumwe chete vachiri vadiki vari panjodzi huru yekubatwa neOvertraining Syndrome. Vana vari pasi pekumanikidzwa "kukunda chero zvodini" kana "kuva vakanakisisa" vari panjodzi huru yekubatwa nechirwere ichi.

Kune mimwe mitambo apo kugona kunoyerwa kuburikidza nemakwikwi kana nguva yekuedza. Vanhu vanotamba mitambo yakadai vane mukana mukuru wekuwana Overtraining Syndrome. Semuenzaniso:

• Kupisa
• Kushambira
• Kutasva bhasikoro

Ndezvipi zvinetso zvinogona kuitika nekuda kweOvertraining Syndrome?

Dambudziko rinowanzoitika re overtraining syndrome kukuvara mumitambo . Kana ukasundidzira muviri wako kupfuura miganhu yawo, uri panjodzi yakakura yekukuvara kwakadai se:

• Kukuvara kwekukuvara kunodzokororwa
• Kutsemuka
• Kuoma kwetsandanyama
• Kurwadziwa kwetsinga
• Misodzi yekatsi
• Kukuvara kwemajoini

Kukuvara uku kunogona kukutadzisa kutamba kwenguva yakati, uye dzimwe nguva kunogona kuva nemigumisiro yenguva refu.

Nzira yekuziva sei Overtraining Syndrome?

Chiremba anogona kuona kana uine chirwere che overtraining syndrome. Izvi zvinosanganisira kuongororwa kwemuviri , kukurukura nezvenhoroondo yehutano hwako, uye dzimwe nguva kuongororwa ropa . Chiremba achakuongorora uye achakubvunza nezvezviratidzo zvako. Uchafanira kuudza chiremba kuti wakatanga riini kuona zviratidzo izvi, uye kuti ndeapi marudzi ekudzidziswa kana mabasa anoita kuti zviwedzere kuipa.

Chiremba achakubvunzawo nezvehutano hwako hwese. Izvi zvinoreva kuti:

• Maitiro ako ekudzidzira (kunyanya kana wakachinja nguva pfupi yadarika).
• Kurara kwako kwakadii?
• Maitiro ako ekudya .
• Nezvekukuvara kwawakaita kare.
• Hutano hwako hwepfungwa nehwepfungwa .
• Nezvekushandiswa kwedoro, mishonga yakanyorwa nachiremba, nemimwe mishonga.

Vanachiremba vanogona kutevedzera urongwa hwakaita sehuyu kuti vaone kana vaine Overtraining Syndrome:

• Wakambonzwa kudzikira kwehunyanzvi hwako kana kugona kwako munguva pfupi yapfuura here, kunyangwe wawana zororo rakakwana nenguva yekupora ?
• Uri kusangana nekuchinja-chinja kwemanzwiro here kana zviratidzo zvehutano hwepfungwa ?
• Unogona kutsanangura here kana zviratidzo zvako zvichikonzerwa nezvimwe zvirwere kana kukuvara kunokanganisa kugona kwako?

Ndezvipi zvidzidzo zvinoshandiswa kuona Overtraining Syndrome?

Kutaura zvazviri, hapana bvunzo imwe chete inogona kusimbisa kuti une Overtraining Syndrome. Inowanzoonekwa kuburikidza nemaitiro anonzi differential diagnosis . Izvi zvinoreva kuti chiremba wako achabvisa zvimwe zvirwere zvinogona kukonzera zviratidzo zvako asati aziva kuti une OTS.

Chiremba anogona kuita bvunzo dzakasiyana-siyana, dzakadai se:

• Kuongororwa kweropa: Tarisa huwandu hweshuga muropa rako. Kunotarisawo huwandu hwakawanda hwemamwe ma enzymes muropa rako anogona kuratidza kukuvara kwetsandanyama. Huwandu hwakawanda hwe urea , uric acid , ammonia, kana creatine kinase muropa rako hunogona kuva chiratidzo cheOTS.
• Kuongororwa kweweti: Kuongororwa uku kunoitwa kuti kuonekwe mashandiro eitsvo dzako uye kuti kuonekwe hutachiona hweweti kana zvimwe zvinetso zvinogona kukonzera zviratidzo zvako. Kana huwandu hwecortisol muweti wako hwakakwira zvisingawanzoitiki, izvozvo zvinogonawo kuva chiratidzo cheOTS.
• Miedzo yekushanda kwemapupa:Zvinoratidza kana mapapu ako kana kufema kwako kwakanganiswa.
• Electrocardiogram (EKG): Tarisa mashandiro emoyo wako.

Overtraining Syndrome inorapwa sei?

Mushonga wakanakisa weOvertraining Syndrome kuzorora uye kupa muviri wako nguva yekupora. Nguva yaunoda kugara kure nemakwikwi kana kudzidzira zvinoenderana nekuoma kwezviratidzo zvako. Chiremba wako achakurudzira nguva yekuzorora yakakodzera huwandu hweOTS yako uye kuti yakakanganisa sei mashandiro ako.

Ungangokwanisa kuita maekisesaizi akareruka , asi usazvimanikidza zvakanyanya. Kana ukatanga kudzidzira nesimba zvakare usati wapora zvakakwana, unogona kudzosera shure kufambira mberi kwako kwese uye kutoita kuti chirwere chekudzidzira zvakanyanya chiwedzere kuipa kupfuura zvachaive kare (ichi chinonzi chronic overtraining syndrome).

Chiremba wako achakupa mazano ekuti ungaderedza sei mafambiro ako emuviri, asi unogona kutevedzera matanho aya:

• Kumisa kurovedza muviri nesimba (kureva kuti zvidzidzo zvinoedza miganhu yako uye zvinokusundira kumiganhu yako).
• Kuderedza simba uye kuwanda kwekurovedza kwako (kazhinji ne50% kusvika 70%, zvinoreva kuti uchafanira kudzikisa neinopfuura hafu yezvawajaira).
• Zororo rakakwana (kurega kudzidziswa nemakwikwi zvachose).

Kana uine zviratidzo zvepfungwa kana zvemanzwiro, chiremba wako anogona kukukurudzira kuti uone nyanzvi yehutano hwepfungwa . Kurapa kwepfungwa , kana kuti kurairirwa, kunogona kukubatsira kudzora manzwiro ako uye kushandura manzwiro asina kunaka nepfungwa.

Overtraining Syndrome inogara kwenguva yakareba sei?

Muviri wemunhu wese wakasiyana, saka chiremba wako achakuudza kuti unofanira kuzorora kwenguva yakareba sei. Nguva yauinayo (OTS) inoenderana nekuti uri padanho ripi, kana kuti wakadzidzira zvakanyanya sei.

Kazhinji, matanho ekutanga anogona kutora mavhiki mashoma. Matanho akanyanya kuoma anogona kutora mwedzi yakawanda kana kutopfuura.

Chii chandinofanira kutarisira kana ndine Overtraining Syndrome?

Unofanira kutarisira kuderedza simba remabasa ako emuviri paunenge uchipora. Kana uine chirwere cheOTS chakakomba, ungangoda kuzorora zvachose kubva mumutambo wako kana kudzidzira.

Vatambi vazhinji vanowana chirwere chekurovedza muviri zvakanyanya vanoshamisika pavanoziva kuti vanofanira kuzorora kwenguva yakareba sei. Zvisinei, usakurumidzisa kupora kwako. Taura nachiremba wako nezvemabasa akachengeteka aungaita paunenge uchipora.

Kana wangobvumidzwa kudzidzira zvizere zvakare, edza kusanyanya kuomesa muviri wako mune ramangwana. Zvinogona kubatsira kuchengeta bhuku rekurovedza muviri kuti unyore kufambira mberi kwako, uye chero shanduko kana zviratidzo zvaunoona. Kuva nerekodhi yekutarisa kumashure kunogona kukubatsira kuona zviratidzo zvekunyevera (OTS) matambudziko asati amuka.

Nzira yekudzivirira chirwere chekuwedzera kudzidziswa?

Kupa muviri wako nguva yekuzorora uye kupora pakati pekurovedza muviri kwakasimba ndiyo nzira yakanakisisa yekudzivirira Overtraining Syndrome. Kunyange zvazvo izvi zvinganzwika zviri nyore, kusanyanya kurovedza muviri kunogona kukubatsira kudzivirira Overtraining Syndrome usati watotanga kuona zviratidzo.

Teerera muviri wako uye dzidza zviratidzo zvekunyevera zve (OTS). Usaregeredza kurwadziwa kana zvimwe zviratidzo uye ramba uchirovedza muviri.

Kana uri kudzidzira chinangwa kana makwikwi chaiwo, funga nezvekushanda nemurairidzi kana mudzidzisi anogona kugadzira hurongwa hwekudzidzisa hwakakunakira. Vanogona kukubatsira kuzadzisa zvinangwa zvako uye kusvitsa zvakachengeteka miganhu yako.

Ndinofanira kuona chiremba wangu rini?

Ona chiremba nekukurumidza paunongoona zviratidzo zveOvertraining Syndrome. Kana mafungiro ako kana hutano hwepfungwa hwako hukachinja kusvika padanho rekuti iwe kana vadikanwi vako munoona mutsauko unooneka, taura nachiremba.

Hapana nguva yakaipa yekuona chiremba. Usafuratira zviratidzo zvidiki kana kukuvara. (Overtraining Syndrome) Zviratidzo zvekunyevera zvinogona kunge zvisinganzwisisike, uye zviri nyore kuzviramba se "zvakajairika." Zvisinei, zvakanaka kuti kukuvara kudiki kana zviratidzo zviongororwe zvisati zvava matambudziko makuru.

Mibvunzo ipi yandinofanira kubvunza chiremba wangu?

Funga kubvunza chiremba wako mibvunzo yakaita seiyi:

• Ndine chirwere cheOvertraining Syndrome here kana kuti pane chimwe chinhu chiri kuitika?
• Ndechipi chikamu kana rudzi rwe (OTS) chandinacho?
• Overtraining Syndrome inogara kwenguva yakareba sei?
• Ndinofanira kuderedza zvakadini kurovedza kwangu kana nhanho yemabasa?
• Ndinofanira kuzorora kwenguva yakareba sei?

Pakupedzisira, zvinhu zvekurangarira (Mharidzo Yekuenda Kumba)

Overtraining Syndrome inogona kunzwika sechinhu chinogona kurapwa zviri nyore, kunyanya kana wave uchirovedza muviri wako uye uchisundira muviri wako kusvika pamiganhu yawo. Zvisinei, chirwere chakakomba chinogona kukanganisa hutano hwako hwemuviri nepfungwa. Usakurumidze kupora kwako. Kupa muviri wako nguva yakazara yaunoda kuti upore uye upore ndiyo nzira yakanakisisa yekuona kuti unokwanisa kudzokera kunhandare, mudziva, kana kugym pasina matambudziko enguva refu.

Usatya kutaura nezvehutano hwepfungwa dzako. Zviratidzo zvepfungwa zveOTS ndezvechokwadi uye zvakakomba sedambudziko ripi zvaro remuviri raungave naro.Kutaura nemupi wezano wehutano hwepfungwa kunogona kukubatsira kuti uzvidzorezve kuzvivimba uye kuwana nzira dzakanaka dzekugadzirisa mamiriro ezvinhu aya. Teerera muviri wako nepfungwa dzako. Ramba uine hutano!

chirwere chekurovedza muviri zvakanyanya , kurovedza muviri, mitambo, kuneta, kuzorora, kugwinya kwemuviri, hutano hwepfungwa