Ingaba uqhelisa kakhulu umzimba? Oku kuyingozi! Masifunde nge (Overtraining Syndrome)?

Ngaba ungumthandi wezemidlalo? Okanye ngaba ungumntu owenza umthambo kakhulu yonke imihla ukuze uhlale usempilweni? Ngamanye amaxesha sicinga ukuba "okukhona uzilolonga ngakumbi, kokukhona iziphumo ziya kuvela ngcono." Kodwa, ukuba kukho into eyenziwa kakhulu, inokubangela iingxaki, akunjalo? Ngokufanayo, ukuba sizilolonga ngaphezu kokuba imizimba yethu inokukwazi ukuyithwala, ayinakuchaphazela imizimba yethu kuphela kodwa neengqondo zethu. Namhlanje siza kuthetha ngemeko enjalo, ebizwa ngokuba yi- (Overtraining Syndrome) , okanye (OTS) ngamafutshane.

Yintoni i-Overtraining Syndrome? Ngamafutshane...

Ngamafutshane, i-Overtraining Syndrome ngumonakalo owenzeka xa uzilolonga kakhulu, ixesha elide kakhulu, kwaye unganiki umzimba wakho ukuphumla okufunekayo. Kufana nokubaleka imoto ixesha elide kakhulu ngaphandle kokuyilungisa. Emva kwexesha elithile, imoto iqala ukonakala, akunjalo? Yiyo loo nto iyenzeka ngemizimba yethu.

Le meko ixhaphake kakhulu phakathi kwabadlali , ingakumbi abo badlala imidlalo yokhuphiswano. Kuba bahlala benomdla wokudlala kakuhle. Kodwa khumbula, kubalulekile ukunika umzimba wakho ixesha lokuphumla nokuchacha emva kokuzilolonga okunzima. Ngaphandle koko, ukuba uqhubeka nokufaka uxinzelelo emzimbeni wakho, uya kugqibela unemeko ebizwa ngokuba yi-Overtraining Syndrome.

Oku kunokuchaphazela kungekuphela nje iimpawu zomzimba, kodwa nempilo yakho yengqondo. Ngoko ke, ukuba ufumana iintlungu zomzimba ezingapheliyo, ukudinwa, okanye ukwehla ngequbuliso kwindlela osebenza ngayo kwezemidlalo, kungcono ukubona ugqirha ukuze akunike ingcebiso.

Ngaba kukho amanqanaba ahlukeneyo e-Overtraining Syndrome?

Ewe, oogqirha bayahlula le meko (i-Overtraining Syndrome) ibe ngamanqanaba amathathu aphambili, kuxhomekeke ekubeni ichaphazeleke kangakanani emzimbeni wakho kunye neempawu ozifumanayo.

1. Inqanaba lokuqala: (Uqeqesho olugqithisileyo olusebenzayo)

Eli lelona nqanaba lilula. Iimpawu ezibonakala kweli nqanaba azicacanga kakhulu. Kunokuba nzima ukwahlula oku kwiintlungu ozivayo xa uzilolonga ngokuqhelekileyo. Kodwa, okwenzekayo apha kukuba umzimba wakho uyakulumkisa , uthi, "Andilulami kakuhle, ndifuna ukuphumla okungakumbi." Ukuba uyaziqonda ezi mpawu ngokuchanekileyo, ungayilawula le nto ngaphambi kokuba ibe yingxaki enkulu.

2. Inqanaba lesibini: (Isifo Sokuqeqeshwa Ngokweemvakalelo)

Ngeli nqanaba, iimpawu ziyavela xa inkqubo yakho yeemvakalelo enobubele ichaphazeleka. Ngamafutshane, le yinkqubo yeemvakalelo elungiselela umzimba wethu ukujongana noxinzelelo kunye neengxamiseko ("impendulo yokulwa okanye ukubaleka"). Abanye oogqirha bakwabiza eli nqanaba ngokuthi (i-Basedow's overtraining syndrome) . Ngeli nqanaba, iimpawu ziyacaca ngakumbi.

3. Inqanaba lesithathu: (I-Parasympathetic Overtraining Syndrome)

Eli lidla ngokuba lelona nqanaba linzima nelihlala ixesha elide lokuchacha. Kulapho uphononongwa khona(inkqubo yemithambo-luvo ye-parasympathetic) . Le yinkqubo yemithambo-luvo ezolisa umzimba wethu, iwuphumze, kwaye ilawula izinto ezifana nokugaya ukutya. Abanye oogqirha bakwabiza eli nqanaba ngokuthi yi-Addison's overtraining syndrome) .

Kubalulekile ukuqaphela ukuba ayinguye wonke umntu ohlangabezana nezi zigaba ze-Overtraining Syndrome ngokulandelelana okufanayo. Oko kukuthi, akunyanzelekanga ukuba ube nenqanaba lokuqala, uze ube nenqanaba lesibini, uze ube nenqanaba lesithathu. Abanye abantu banokubona iimpawu zenqanaba lesibini okanye lesithathu ngaxeshanye. Kuxhomekeke kwindlela ezikuchaphazela ngayo iimpawu.

Ixhaphake kangakanani le meko (i-Overtraining Syndrome)?

Kunzima ukutsho ngokuthe ngqo ukuba bangaphi abantu abanale meko nangaliphi na ixesha. Nangona kunjalo, uphando lubonise ukuba malunga nesibini kwisithathu sabagijimi ababalaseleyo baya kuyifumana ngaxa lithile ebomini babo. Kwaye, nokuba bakhuphisana kangakanani na, malunga nesinye kwisithathu sabo bonke abagijimi bayayiva le meko.

Iingcali ziqikelela ukuba malunga nesinye kwisithathu sabadlali abakhuphisanayo okanye abakumgangatho ophezulu bafumana i-OTS ngaxa lithile. Ngoko ke, akuqhelekanga njengoko unokucinga.

Zithini iimpawu ze-Overtraining Syndrome?

I-Overtraining Syndrome inokubangela iimpawu zomzimba nezengqondo. Iimpawu ozifumanayo zihlala zixhomekeke kwinqanaba le-OTS okulo.

Iimpawu zesigaba sokuqala (Uqeqesho olugqithisileyo olusebenzayo):

• Intlungu nokuqina kwemisipha: Yimvakalelo nje yokuxinana emzimbeni, nto leyo eyenza kube nzima ukushukuma.
• Ukwehla okanye ukuzuza ubunzima obungalindelekanga: Ukuba ubunzima bakho buyatshintsha ngaphandle kotshintsho olukhulu kwindlela otya ngayo, loo nto nayo iluphawu.
• Ixhala: Ukuziva uxhalabile nangezinto ezincinci.
• Ukungalali okanye ukudinwa xa uvuka kusasa: Ukuziva udiniwe nokuba sele ulele kakuhle.
• Izifo ezincinci ezixhaphakileyo: Ukuba ufumana umkhuhlane nezinye izifo rhoqo, oko kuthetha ukuba amasosha omzimba wakho aphantsi.

Iimpawu zesigaba sesibini (iSympathetic Overtraining Syndrome):

• Ukungalali: Ukungakwazi ukulala ebusuku.
• Ukutshintsha kwemo yengqondo: Ukuziva unomsindo, ungaphumli, kwaye uxhalabile.
• I-Tachycardia: Ukuba intliziyo yakho ibetha ngokukhawuleza ngaphezu kwe-100 ngomzuzu, nokuba uphumle.
• Uxinzelelo lwegazi: Uxinzelelo lwegazi lwakho luhlala luphezulu.

Iimpawu zesigaba sesithathu (i-Parasympathetic Overtraining Syndrome):

• Ukudinwa: Ukuziva udiniwe kakhulu ngalo lonke ixesha, ungakwazi ukwenza nto.
• Uxinzelelo: Ukuziva ulusizi, ungenathemba, kwaye ungenamdla kuyo nayiphi na into.
• Ukulahlekelwa ngumdla wokwenza umthambo okanye ukusebenza: Awusafuni ukwenza izinto obukade uzonwabela.
• Isantya sentliziyo esicothayo (iBradycardia): Ukuba intliziyo yakho ibetha ngaphantsi kwezihlandlo ezingama-60 ngomzuzu xa uphumle.

Kutheni le nto (i-Overtraining Syndrome) yenzeka? Zithini izizathu?

Isizathu esiphambili soku sikukuba uqhelisela umzimba kakhulu kwaye uziqeqesha. Ingakumbi ukuba ungumdlali okhuphisanayo, umnqweno wakho wokuphucula izakhono zakho ngamanye amaxesha unokwenza umzimba wakho usebenze nzima kunokuba unako.

Sonke besiva intetho ethi "akukho ntlungu, akukho nzuzo" ukususela ebuntwaneni. Kodwa leyo asiyondlela ikhuselekileyo yokuphucula umdlalo wakho. Ukutyhala umzimba wakho ngaphaya kwemida yawo, ukuwutyhala ngamandla rhoqo, kunye nokubeka uxinzelelo olukhulu kuwo wonke ngaxeshanye kunokwenza umonakalo omkhulu kunokuba luncedo.

"Ukuqeqesha kakhulu" kunokuthetha ukuziqeqesha nzima kakhulu ngaphandle kokunika umzimba wakho ixesha elifunekayo lokuphumla nokuchacha. Okanye, kunokuthetha ukwandisa ngequbuliso ukuqina koqeqesho lwakho. Umzekelo, ukuba ungumgijimi kwaye ubaleka imigama emide yonke imihla, nangona uziva udiniwe okanye ugula emva koko, unokuba ne-Overtraining Syndrome. Ngokufanayo, ukuba ngequbuliso uphinda kabini umgama wakho wokubaleka ngaphandle kokukhulisa kancinci kancinci ukunyamezela kwakho, le meko inokwenzeka.

Ngubani osengozini enkulu yokufumana i-Overtraining Syndrome?

Enyanisweni, nabani na osebenza ngokuzilolonga unokuba nesifo sokuzilolonga kakhulu. Nangona kunjalo, umngcipheko uphezulu kubadlali abakhuphisanayo okanye abakwinqanaba eliphezulu, abo bazama ukuphucula ukusebenza kwabo okanye ukugcina umgangatho ophezulu wokusebenza. Ingakumbi ukuba uzilolonga ngokuzikhandla ngaphambi kokhuphiswano.

Abantwana kunye nabantu abaselula abagxila kumdlalo omnye kuphela besebancinci basengozini enkulu yokufumana i-Overtraining Syndrome. Abantwana abaphantsi koxinzelelo lokuba "baphumelele nangayiphi na indlela" okanye "babe ngabona babalaseleyo" nabo basengozini enkulu yokufumana le meko.

Kukho eminye imidlalo apho ukusebenza kulinganiswa ngokukhuphisana okanye uvavanyo lwexesha. Abantu abadlala olu hlobo lwemidlalo banamathuba amaninzi okufumana i-Overtraining Syndrome. Umzekelo:

• Ukutsha
• Ukuqubha
• Ukukhwela ibhayisekile

Ziziphi iingxaki ezinokubakho ngenxa ye-Overtraining Syndrome?

Eyona ngxaki ixhaphakileyo ye-overtraining syndrome kukwenzakala kwezemidlalo . Ukuba utyhala umzimba wakho ngaphaya kwemida yawo, usengozini enkulu yokwenzakala okunje:

• Ukulimala okuphindaphindwayo koxinzelelo
• Ukuqhekeka
• Ukuxinana kwemisipha
• I-Tendinitis
• Iinyembezi ze-cartilage
• Ukulimala kwamalungu

Ezi nzakala zingakuthintela ukuba ungadlali okwethutyana, kwaye ngamanye amaxesha zinokuba nemiphumo yexesha elide.

Ungayixilonga njani i-Overtraining Syndrome?

Ugqirha unokufumanisa ukuba unesifo sokuxilonga kakhulu na. Oku kubandakanya uvavanyo lomzimba , ingxoxo ngembali yakho yempilo, kwaye ngamanye amaxesha uvavanyo lwegazi . Ugqirha uya kukuhlola aze akubuze ngeempawu zakho. Kuya kufuneka uxelele ugqirha ukuba waqala nini ukufumana ezi mpawu, kwaye zeziphi iintlobo zoqeqesho okanye imisebenzi ezenza zibe mandundu.

Ugqirha uza kukubuza nangempilo yakho iyonke. Oko kuthetha ukuba:

• Inkqubo yakho yoqeqesho (ingakumbi ukuba uyitshintshile kutshanje).
• Ulele njani?
• Indlela yakho yokutya .
• Malunga nokwenzakala kwakho kwangaphambili.
• Impilo yakho yengqondo neyovakalelo .
• Malunga nokusetyenziswa kotywala, amayeza amiselweyo, kunye nezinye iziyobisi.

Oogqirha banokulandela uluhlu olufana nolu ukuze babone ukuba banayo na i-Overtraining Syndrome:

• Ngaba kutshanje ukhe waziva uphantsi kwezakhono okanye izakhono zakho, nangona uphumle ngokwaneleyo kwaye unexesha lokuphola ?
• Ngaba unengxaki yokutshintshatshintsha kweemvakalelo okanye iimpawu zempilo yengqondo ?
• Ungachaza ukuba iimpawu zakho zibangelwa zezinye iimeko zempilo okanye ukwenzakala okuchaphazela ubuchule bakho?

Zeziphi iimvavanyo ezisetyenziselwa ukubona i-Overtraining Syndrome?

Enyanisweni, akukho vavanyo lunye olunokuqinisekisa ukuba une-Overtraining Syndrome. Idla ngokuchongwa ngenkqubo ebizwa ngokuba yi-differential diagnosis . Oku kuthetha ukuba ugqirha wakho uza kuzichonga ezinye iimeko ezinokubangela iimpawu zakho ngaphambi kokuba ekugqibeleni akuchonge nge-OTS.

Ugqirha angenza iimvavanyo ezininzi, ezifana nezi:

• Uvavanyo lwegazi: Jonga amanqanaba eglucose egazini lakho. Zikwajonga amanqanaba aphezulu ee-enzyme ezithile egazini lakho ezinokubonisa umonakalo kwizihlunu. Amanqanaba aphezulu e -urea , i-uric acid , i-ammonia, okanye i-creatine kinase egazini lakho inokuba luphawu lwe-OTS.
• Uvavanyo lomchamo: Olu vavanyo lwenzelwe ukujonga ukusebenza kwezintso zakho kunye nokujonga usulelo lomchamo okanye ezinye iingxaki ezinokubangela iimpawu zakho. Ukuba amanqanaba e-cortisol yomchamo wakho aphezulu ngokungaqhelekanga, oko kungaba luphawu lwe-OTS.
• Uvavanyo lomsebenzi wemiphunga:Ibonisa ukuba imiphunga yakho okanye inkqubo yokuphefumla iyachaphazeleka na.
• I-Electrocardiogram (EKG): Jonga ukusebenza kwentliziyo yakho.

Iphathwa njani i-Overtraining Syndrome?

Eyona ndlela ilungileyo yonyango lwe-Overtraining Syndrome kukuphumla nokunika umzimba wakho ixesha lokuphola. Ixesha olidingayo ukuhlala kude nokhuphiswano okanye uqeqesho lixhomekeke kubukhali beempawu zakho. Ugqirha wakho uya kucebisa ixesha lokuphumla elifanelekileyo ngokobungakanani be-OTS yakho kunye nokuba ichaphazele kangakanani ukusebenza kwakho.

Usenokukwazi ukwenza umthambo olula , kodwa ungazinyanzele kakhulu. Ukuba uqala ukuziqeqesha nzima kwakhona ngaphambi kokuba uphile ngokupheleleyo, ungabuyisela yonke inkqubela yakho kwaye wenze isifo soqeqesho olugqithisileyo sibe sibi ngakumbi kunangaphambili (oku kubizwa ngokuba yi-chronic overtraining syndrome).

Ugqirha wakho uza kucebisa eyona ndlela ingcono yokunciphisa umsebenzi wakho, kodwa ngokubanzi ungalandela la manyathelo:

• Ukuyekisa uqeqesho oluphezulu (oko kukuthi, iiseshoni ezivavanya imida yakho kwaye zikutyhalele kwimida yakho).
• Ukunciphisa ubukhali kunye nokuphindaphindwa koqeqesho lwakho (ngesiqhelo ngama-50% ukuya kuma-70%, oko kuthetha ukuba kuya kufuneka ulunciphise ngaphezulu kwesiqingatha sendlela obuqhele ngayo).
• Ukuphumla ngokupheleleyo (ukuyeka ngokupheleleyo uqeqesho kunye nokhuphiswano).

Ukuba uneempawu zengqondo okanye zeemvakalelo, ugqirha wakho unokucebisa ukuba ubonane nengcali yezempilo yengqondo . Unyango lwengqondo , okanye ingcebiso, lunokukunceda ukulawula iimvakalelo zakho nokutshintsha iimvakalelo neengcinga ezingalunganga.

Ihlala ixesha elingakanani i-Overtraining Syndrome?

Umzimba womntu wonke wahlukile, ngoko ke ugqirha wakho uza kukuxelela ukuba kufuneka uphumle ixesha elingakanani. Ixesha olichithayo (OTS) lixhomekeke kwinqanaba okulo, okanye ukuba uziqeqeshe kangakanani.

Ngokwesiqhelo, amanqanaba okuqala angathatha iiveki ezimbalwa, kanti amanqanaba anzima ngakumbi angathatha iinyanga okanye nangaphezulu.

Yintoni endimele ndiyilindele ukuba ndine-Overtraining Syndrome?

Ufanele ulindele ukunciphisa ubukhali bemisebenzi yakho yomzimba ngelixa uphila. Ukuba unesifo se-OTS esinzima, kunokufuneka uthathe ikhefu elipheleleyo kwimidlalo okanye kuqeqesho lwakho.

Abadlali abaninzi abafumana isifo soqeqesho olugqithisileyo bayamangaliswa xa befunda ukuba kufuneka baphumle ixesha elingakanani. Nangona kunjalo, musa ukukhawulezisa inkqubo yakho yokuchacha. Thetha nogqirha wakho malunga nemisebenzi ekhuselekileyo onokuyenza ngelixa uchacha.

Wakuba ugqibile ukuzilolonga ngokupheleleyo kwakhona, zama ukungabeki uxinzelelo olukhulu emzimbeni wakho kwixesha elizayo. Kungaluncedo ukugcina ijenali yokuzilolonga ukuze ubhale inkqubela yakho, kunye naluphi na utshintsho okanye iimpawu oziqaphelayo. Ukuba nerekhodi oza kuyijonga emva kunokukunceda uchonge iimpawu zesilumkiso (OTS) ngaphambi kokuba kuvele iingxaki.

Ungayithintela njani i-overtraining syndrome?

Ukunika umzimba wakho ixesha lokuphumla nokuchacha phakathi kweeyure zokuzilolonga eziqatha yeyona ndlela ilungileyo yokuthintela i-Overtraining Syndrome. Nangona oku kunokuvakala kulula, ukungaqheliseli kakhulu kunokukunceda uthintele i-Overtraining Syndrome ngaphambi kokuba uqale nokubona iimpawu.

Mamela umzimba wakho kwaye ufunde iimpawu zokulumkisa ze-(OTS). Musa ukuyityeshela intlungu okanye ezinye iimpawu kwaye uqhubeke nokuzilolonga.

Ukuba uziqeqesha ngenjongo ethile okanye ukhuphiswano, cinga ngokusebenza nomqeqeshi okanye umqeqeshi onokwenza isicwangciso soqeqesho esifanelekileyo kuwe. Banokukunceda ufikelele kwiinjongo zakho kwaye uphumelele ngokukhuselekileyo kwimida yakho.

Ndifanele ndimbone nini ugqirha wam?

Bona ugqirha ngokukhawuleza nje ukuba uqaphela naziphi na iimpawu ze-Overtraining Syndrome. Ukuba imeko yakho yengqondo okanye impilo yakho yengqondo itshintsha ifikelele kwinqanaba apho wena okanye abantu obathandayo nibona umahluko obonakalayo, thetha nogqirha.

Akukho xesha libi lokubona ugqirha. Musa ukungazinaki iimpawu okanye ukwenzakala okuncinci. (I-Overtraining Syndrome) Iimpawu zesilumkiso zinokuba zingabonakali, kwaye kulula ukuzithatha njengeziqhelekileyo. Nangona kunjalo, kungcono ukuba uhlolwe ukwenzakala okuncinci okanye iimpawu ngaphambi kokuba zibe ziingxaki ezinkulu.

Ndingayibuza yiphi imibuzo ugqirha wam?

Cinga ngokubuza ugqirha wakho imibuzo efana nale:

• Ngaba ndine-Overtraining Syndrome okanye kukho enye into eyenzekayo?
• Leliphi inqanaba okanye uhlobo lwe-OTS endinalo?
• Ihlala ixesha elingakanani i-Overtraining Syndrome?
• Ndifanele ndinciphise kangakanani inqanaba lam loqeqesho okanye lomsebenzi?
• Ndingaphumla ixesha elingakanani?

Okokugqibela, izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

I-Overtraining Syndrome ingavakala ngathi yinto enokunyangeka lula, ingakumbi ukuba ubuziqeqesha kwaye utyhala umzimba wakho kwimida yawo. Nangona kunjalo, yimeko enzima enokuchaphazela impilo yakho yomzimba neyengqondo. Musa ukuyikhawulezisa inkqubo yakho yokuchacha. Ukunika umzimba wakho ixesha elipheleleyo olidingayo ukuze uphile kwaye uphile yeyona ndlela ilungileyo yokuqinisekisa ukuba uyakwazi ukubuyela ebaleni, echibini, okanye ejimini ngaphandle kweengxaki zexesha elide.

Musa ukoyika ukuthetha ngempilo yakho yengqondo. Iimpawu zengqondo ze-OTS ziyinyani kwaye zinzima njengayo nayiphi na ingxaki yomzimba onokuba nayo.Ukuthetha nomcebisi wezempilo yengqondo kunokukunceda uphinde uzithembe kwaye ufumane iindlela eziphilileyo zokujongana nale meko. Mamela umzimba wakho nengqondo yakho. Hlala uphilile!

isifo soqeqesho olugqithisileyo, umthambo, ezemidlalo, ukudinwa, ukuphumla, ukomelela komzimba, impilo yengqondo