Ingabe uvivinya umzimba kakhulu? Lokhu kuyingozi! Ake sifunde nge-(Overtraining Syndrome)?

Ingabe ungumthandi wezemidlalo? Noma ingabe ungumuntu ovivinya umzimba kakhulu nsuku zonke ukuze uhlale uphilile? Ngezinye izikhathi sicabanga ukuthi "uma uzivocavoca kakhulu, imiphumela izoba ngcono." Kodwa, uma kwenziwa noma yini kakhulu, ingabangela izinkinga, akunjalo? Ngokufanayo, uma sizivocavoca ngaphezu kwalokho imizimba yethu engakwazi ukukuthwala, kungathinta hhayi imizimba yethu kuphela kodwa nezingqondo zethu. Namuhla sizokhuluma ngesimo esinjalo, esibizwa ngokuthi (i-Overtraining Syndrome) , noma (i-OTS) ngamafuphi.

Kuyini i-Overtraining Syndrome? Kalula nje...

Kalula nje, i-Overtraining Syndrome umonakalo owenzeka uma uzivocavoca kanzima, isikhathi eside kakhulu, futhi unganiki umzimba wakho ukuphumula okudingayo. Kufana nokugijima imoto isikhathi eside kakhulu ngaphandle kokuyinakekela. Ngemva kwesikhashana, imoto iqala ukuphuka, akunjalo? Yileyo ndlela emizimbeni yethu.

Lesi simo sivame kakhulu phakathi kwabadlali , ikakhulukazi labo abadlala imidlalo yokuncintisana. Ngoba bahlala belangazelela ukwenza kahle kakhulu. Kodwa khumbula, kubalulekile ukunikeza umzimba wakho isikhathi sokuphumula nokululama ngemva kokuzivocavoca okunamandla. Ngaphandle kwalokho, uma uqhubeka nokucindezela umzimba wakho, uzogcina unesifo esibizwa ngokuthi i-Overtraining Syndrome.

Lokhu kungathinta hhayi izimpawu zomzimba kuphela, kodwa nempilo yakho yengqondo. Ngakho-ke, uma uzwa ubuhlungu obuqhubekayo emzimbeni, ukukhathala, noma ukwehla ngokuzumayo ekusebenzeni kwakho kwezemidlalo, kungcono ukubona udokotela ukuze akunike iseluleko.

Ingabe kunezigaba ezahlukene ze-Overtraining Syndrome?

Yebo, odokotela bahlukanisa lesi simo (i-Overtraining Syndrome) ngezigaba ezintathu eziyinhloko, kuye ngokuthi sithinte kangakanani umzimba wakho nokuthi yiziphi izimpawu ozizwayo.

1. Isigaba sokuqala: (Ukuqeqeshwa Okungaphezu Komsebenzi)

Lesi yisigaba esilula kakhulu. Izimpawu ezivela kulesi sigaba zicashile kakhulu. Kungaba nzima ukuhlukanisa lokhu nobuhlungu obuzwayo uma uzivocavoca njalo. Kodwa, okwenzekayo ngempela lapha ukuthi umzimba wakho uyakuxwayisa , uthi, "Angilulami kahle, ngidinga ukuphumula okwengeziwe." Uma uziqaphela kahle lezi zimpawu, ungakulawula lokhu ngaphambi kokuba kube yinkinga enkulu.

2. Isigaba sesibili: (Isifo Sokuqeqeshwa Ngokweqile Ngokwesihawu)

Phakathi nalesi sigaba, izimpawu ziyavela lapho uhlelo lwakho lwezinzwa oluzwela luthinteka. Kalula nje, lolu uhlelo lwezinzwa olulungiselela umzimba wethu ukubhekana nokucindezeleka kanye nezimo eziphuthumayo (impendulo "yokulwa noma ukubaleka"). Abanye odokotela babiza lesi sigaba ngokuthi (i-Basedow's overtraining syndrome) . Kulesi sigaba, izimpawu ziba sobala kancane.

3. Isigaba sesithathu: (I-Parasympathetic Overtraining Syndrome)

Lesi ngokuvamile yisigaba esinzima kakhulu nesihlala isikhathi eside sokululama. Yilapho-ke(isimiso sezinzwa se-parasympathetic) . Lesi yisimiso sezinzwa esizolisa umzimba wethu, siwuphumuze, futhi silawule izinto ezifana nokugaya ukudla. Abanye odokotela babiza lesi sigaba ngokuthi (i-Addison's overtraining syndrome) .

Kubalulekile ukuqaphela ukuthi akuwona wonke umuntu obhekana nalezi zigaba ze-Overtraining Syndrome ngokulandelana okufanayo. Okusho ukuthi, akusho ukuthi uhlangabezana nesigaba sokuqala, bese kuba isigaba sesibili, bese kuba isigaba sesithathu. Abanye abantu bangase babe nezimpawu zesigaba sesibili noma sesithathu ngesikhathi esisodwa. Kuye ngokuthi izimpawu zikuthinta kanjani.

Sivame kangakanani lesi simo (i-Overtraining Syndrome)?

Kunzima ukusho ngqo ukuthi bangaki abantu abanalesi simo nganoma yisiphi isikhathi. Kodwa-ke, ucwaningo lubonise ukuthi cishe izingxenye ezimbili kwezintathu zabagijimi abaphambili bazobhekana naso ngesikhathi esithile empilweni yabo. Futhi, kungakhathaliseki ukuthi bancintisana kangakanani, cishe ingxenye eyodwa kwezintathu yabo bonke abagijimi bayasihlushwa yiso.

Ochwepheshe balinganisela ukuthi cishe ingxenye eyodwa kwezintathu yabadlali abancintisanayo noma abasezingeni eliphezulu bahlangabezana ne-OTS ngesinye isikhathi. Ngakho-ke, akuyona into engavamile njengoba ungase ucabange.

Ziyini izimpawu ze-Overtraining Syndrome?

I-Overtraining Syndrome ingabangela izimpawu zomzimba nezengqondo. Izimpawu ozizwayo ngokuvamile zincike ekutheni ukusiphi isigaba se-OTS.

Izimpawu zesigaba sokuqala (Ukuqeqeshwa Okungaphezu Komsebenzi):

• Ubuhlungu nokuqina kwemisipha: Kumane nje kunomuzwa wokuqina emzimbeni, okwenza kube nzima ukunyakaza.
• Ukwehla noma ukuzuza isisindo okungalindelekile: Uma isisindo sakho sishintsha ngaphandle kokushintsha okukhulu ekudleni kwakho, lokho nakho kuyisibonakaliso.
• Ukukhathazeka: Ukuzizwa ukhathazekile ngisho nangezinto ezincane kakhulu.
• Ukungalali noma ukukhathala lapho uvuka ekuseni: Ukuzizwa ukhathele ngisho nangemva kokulala kahle.
• Izifo ezincane ezivamile: Uma uthola umkhuhlane nezinye izifo njalo, kusho ukuthi amasosha omzimba wakho aphansi.

Izimpawu zesigaba sesibili (i-Sympathetic Overtraining Syndrome):

• Ukungalali: Ukungakwazi ukulala ebusuku.
• Ukushintsha kwesimo sengqondo: Ukuzizwa ucasukile, ungahlaliseki, futhi ukhathazekile.
• I-Tachycardia: Uma inhliziyo yakho ishaya ngokushesha okungaphezu kwezikhathi eziyi-100 ngomzuzu, noma ngabe uphumule.
• Umfutho wegazi ophakeme: Umfutho wegazi wakho uhlala uphakeme.

Izimpawu zesigaba sesithathu (i-Parasympathetic Overtraining Syndrome):

• Ukukhathala: Ukuzizwa ukhathele kakhulu ngaso sonke isikhathi, ungakwazi ukwenza lutho.
• Ukucindezeleka: Ukuzizwa udabukile, ungenathemba, futhi ungenasithakazelo kunoma yini.
• Ukulahlekelwa intshisekelo yokuzivocavoca noma ukuba matasa: Awusazizwa sengathi ufuna ukwenza izinto owawuzijabulela.
• Isilinganiso senhliziyo esihamba kancane (i-Bradycardia): Uma inhliziyo yakho ishaya ngaphansi kwezikhathi ezingu-60 ngomzuzu uma uphumule.

Kungani lokhu (i-Overtraining Syndrome) kwenzeka? Yiziphi izimbangela?

Isizathu esiyinhloko salokhu sisegameni ngokwalo - ukuzivocavoca ngokweqile nokuqeqesha. Ikakhulukazi uma ungumdlali oncintisanayo, isifiso sakho sokuthuthukisa amakhono akho ngezinye izikhathi singenza umzimba wakho usebenze kanzima kunalokho ongakuthwala.

Sonke sizwile isisho esithi "akukho buhlungu, akukho nzuzo" kusukela siseyizingane. Kodwa leyo akuyona indlela ephephile yokuthuthukisa umdlalo wakho. Ukusunduza umzimba wakho ngaphezu kwemingcele yawo, ukuwucindezela njalo kakhulu, nokucindezela kakhulu kuwo wonke ngesikhathi esisodwa kungenza umonakalo omkhulu kunokuhle.

"Ukuqeqesha ngokweqile" kungasho ukuqeqesha kanzima kakhulu ngaphandle kokunikeza umzimba wakho isikhathi osidingayo sokuphumula nokululama. Noma, kungasho ukwandisa ngokuzumayo ukuqina kokuqeqeshwa kwakho. Isibonelo, uma ungumgijimi futhi ugijima amabanga amade nsuku zonke, noma uzizwa ukhathele noma ugula ngemva kwalokho, ungase ube ne-Overtraining Syndrome. Ngokufanayo, uma ngokuzumayo uphinda kabili ibanga lakho lokugijima ngaphandle kokukhulisa kancane kancane ukukhuthazela kwakho, lesi simo singase senzeke.

Ubani osengozini enkulu yokuthola i-Overtraining Syndrome?

Eqinisweni, noma ubani osebenza ngokomzimba angaba nesifo sokuziqeqesha ngokweqile. Kodwa-ke, ingozi iphezulu kubadlali abancintisanayo noma abasezingeni eliphezulu, labo abazama ukuthuthukisa ukusebenza kwabo noma ukugcina izinga eliphezulu lokusebenza. Ikakhulukazi uma uziqeqesha kakhulu ngaphambi komncintiswano.

Izingane kanye nentsha egxila emdlalweni owodwa kuphela isencane isengozini enkulu yokuthola i-Overtraining Syndrome. Izingane ezicindezelekile ukuthi "ziwine nganoma yiziphi izindleko" noma "zibe ngcono kakhulu" nazo zisengozini enkulu yokuthola lesi simo.

Kuneminye imidlalo lapho ukusebenza kukalwa khona ngemincintiswano noma izivivinyo zesikhathi. Abantu abadlala lolu hlobo lwemidlalo banamathuba amaningi okuthola i-Overtraining Syndrome. Isibonelo:

• Ukushisa
• Ukubhukuda
• Ukuhamba ngebhayisikili

Yiziphi izinkinga ezingaba khona ngenxa ye-Overtraining Syndrome?

Inkinga evame kakhulu ye-overtraining syndrome ukulimala kwezemidlalo . Uma ucindezela umzimba wakho ngaphezu kwemingcele yawo, usengozini enkulu yokulimala okufana nalokhu:

• Ukulimala okuphindaphindiwe kokucindezeleka
• Ukuqhekeka
• Ukucindezeleka kwemisipha
• I-Tendinitis
• Izinyembezi ze-cartilage
• Ukulimala kwamalunga

Lokhu kulimala kungakuvimbela ukuthi ungadlali isikhathi esithile, futhi ngezinye izikhathi kungaba nemiphumela yesikhathi eside.

Ungayithola kanjani i-Overtraining Syndrome?

Udokotela anganquma ukuthi unesifo sokuqeqeshwa ngokweqile yini. Lokhu kuhilela ukuhlolwa ngokomzimba , ingxoxo ngomlando wakho wezempilo, futhi ngezinye izikhathi ukuhlolwa kwegazi . Udokotela uzokuxilonga futhi akubuze ngezimpawu zakho. Kuzodingeka utshele udokotela ukuthi waqala nini ukubhekana nalezi zimpawu, nokuthi yiziphi izinhlobo zokuqeqeshwa noma imisebenzi ezenza zibe zimbi kakhulu.

Udokotela uzobuza nangempilo yakho iyonke. Lokho kusho ukuthi:

• Isimiso sakho sokuqeqesha (ikakhulukazi uma usishintshile muva nje).
• Ulale kanjani?
• Iphethini yakho yokudla okunempilo .
• Mayelana nokulimala kwakho kwangaphambilini.
• Impilo yakho yengqondo nengokomzwelo .
• Mayelana nokusetshenziswa kotshwala, imithi ebhalwe ngudokotela, kanye neminye imithi.

Odokotela bangalandela uhlu lokuhlola olufana nalolu ukuze bathole ukuthi bane-Overtraining Syndrome:

• Uke wazizwa uncipha amakhono akho noma amakhono akho muva nje, yize usuphumule ngokwanele futhi unesikhathi sokululama ?
• Ingabe ubhekene nokushintshashintsha kwemizwelo noma izimpawu zempilo yengqondo ?
• Ungachaza ukuthi izimpawu zakho zibangelwa ezinye izimo zempilo noma ukulimala okuthinta amakhono akho?

Yiziphi izivivinyo ezisetshenziswa ukuthola i-Overtraining Syndrome?

Eqinisweni, akukho ukuhlolwa okukodwa okungaqinisekisa ukuthi une-Overtraining Syndrome. Ivame ukutholakala ngenqubo ebizwa ngokuthi i-differential diagnosis . Lokhu kusho ukuthi udokotela wakho uzokhipha ezinye izimo ezingase zibangele izimpawu zakho ngaphambi kokuthi ekugcineni akuthole une-OTS.

Udokotela angenza izivivinyo eziningana, njengokuthi:

• Ukuhlolwa kwegazi: Hlola amazinga kashukela egazini lakho. Kuhlola namazinga aphezulu ama-enzyme athile egazini lakho angabonisa ukulimala kwemisipha. Amazinga aphezulu e -urea , i-uric acid , i-ammonia, noma i-creatine kinase egazini lakho angaba uphawu lwe-OTS.
• Ukuhlolwa Komchamo: Lokhu kuhlolwa kwenzelwa ukuhlola ukusebenza kwezinso zakho nokuhlola izifo zomgudu womchamo noma ezinye izinkinga ezingase zibangele izimpawu zakho. Uma amazinga e-cortisol yomchamo wakho ephezulu ngendlela engavamile, lokho kungaba uphawu lwe-OTS.
• Ukuhlolwa kokusebenza kwamaphaphu:Kubonisa ukuthi amaphaphu akho noma uhlelo lwakho lokuphefumula luthintekile yini.
• I-Electrocardiogram (EKG): Hlola ukusebenza kwenhliziyo yakho.

Iphathwa kanjani i-Overtraining Syndrome?

Ukwelashwa okungcono kakhulu kwe-Overtraining Syndrome ukuphumula nokunikeza umzimba wakho isikhathi sokululama. Isikhathi osidingayo ukuhlala kude nokuncintisana noma ukuqeqeshwa kuzoncika ebunzimeni bezimpawu zakho. Udokotela wakho uzoncoma isikhathi sokuphumula esifanele izinga le-OTS yakho nokuthi siyithinte kangakanani ukusebenza kwakho.

Ungase ukwazi ukwenza ukuzivocavoca okulula , kodwa ungazicindezeli kakhulu. Uma uqala ukuziqeqesha kanzima futhi ungakalulami ngokugcwele, ungahlehlisa yonke intuthuko yakho futhi wenze ngisho nesifo sokuqeqesha ngokweqile sibe sibi kakhulu kunangaphambili (lokhu kubizwa ngokuthi isifo sokuqeqesha ngokweqile esingamahlalakhona).

Udokotela wakho uzosikisela indlela engcono kakhulu yokunciphisa umsebenzi wakho, kodwa ngokuvamile ungalandela lezi zinyathelo:

• Ukumisa ukuqeqeshwa okunamandla kakhulu (okungukuthi, izikhathi ezivivinya imikhawulo yakho futhi zikusunduzele emikhawulweni yakho).
• Ukunciphisa ukuqina kanye nokuvama kokuqeqeshwa kwakho (ngokuvamile ngo-50% kuya ku-70%, okusho ukuthi kuzodingeka ukunciphise ngaphezu kwengxenye yalokho obekujwayele).
• Ukuphumula okuphelele (ukuyeka ngokuphelele ukuqeqeshwa nokuncintisana).

Uma unezimpawu zengqondo noma zemizwa, udokotela wakho angase asikisele ukuthi ubonane nochwepheshe wezempilo yengqondo . Ukwelashwa kwengqondo , noma ukwelulekwa, kungakusiza ukuthi ulawule imizwa yakho futhi ushintshe imizwa nemicabango engemihle.

I-Overtraining Syndrome ihlala isikhathi esingakanani?

Umzimba womuntu wonke uhlukile, ngakho udokotela wakho uzokutshela ukuthi udinga ukuphumula isikhathi esingakanani. Isikhathi osichithayo (OTS) sincike ekutheni ukusiphi isigaba, noma ukuthi uziqeqeshe ngokweqile kangakanani.

Ngokuvamile, izigaba zokuqala zingase zithathe amasonto ambalwa. Izigaba ezinzima kakhulu zingase zithathe izinyanga noma ngisho nangaphezulu.

Yini okufanele ngiyilindele uma ngine-Overtraining Syndrome?

Kufanele ulindele ukunciphisa ukuqina kwemisebenzi yakho yomzimba ngenkathi ululama. Uma unesimo esibi se-OTS, kungadingeka ukuthi uthathe ikhefu eliphelele kwezemidlalo noma ekuqeqeshweni kwakho.

Abasubathi abaningi abathola isifo sokuqeqeshwa ngokweqile bayamangala lapho bethola ukuthi badinga ukuphumula isikhathi esingakanani. Kodwa-ke, ungasheshi inqubo yakho yokululama. Khuluma nodokotela wakho mayelana nemisebenzi ephephile ukuyenza ngenkathi ululama.

Uma usuqedile ukuziqeqesha ngokugcwele futhi, zama ukungacindezeli umzimba wakho kakhulu esikhathini esizayo. Kungaba usizo ukugcina ijenali yokuzivocavoca ukuze urekhode intuthuko yakho, kanye nanoma yiziphi izinguquko noma izimpawu oziqaphelayo. Ukuba nerekhodi lokubheka emuva kungakusiza ukuthi ubone izimpawu zokuxwayisa (OTS) ngaphambi kokuba kuvele izinkinga.

Ungakuvimbela kanjani i-overtraining syndrome?

Ukunikeza umzimba wakho isikhathi sokuphumula nokululama phakathi kwezikhathi zokuzivocavoca okunamandla kuyindlela engcono kakhulu yokuvimbela i-Overtraining Syndrome. Nakuba lokhu kungase kuzwakale kulula, ukungaqeqeshi ngokweqile kungakusiza ukuvimbela i-Overtraining Syndrome ngaphambi kokuba uqale ukuzwa izimpawu.

Lalela umzimba wakho futhi ufunde izimpawu zokuxwayisa ze-(OTS). Ungawushayi indiva ubuhlungu noma ezinye izimpawu bese uqhubeka nokuzilolonga.

Uma uziqeqesha umgomo noma umncintiswano othize, cabanga ngokusebenza nomqeqeshi noma umqeqeshi ongakha uhlelo lokuqeqesha olukufanele. Bangakusiza ukufeza imigomo yakho futhi ufinyelele imikhawulo yakho ngokuphephile.

Kufanele ngimbone nini udokotela wami?

Bonana nodokotela ngokushesha nje lapho ubona noma yiziphi izimpawu ze-Overtraining Syndrome. Uma isimo sakho sengqondo noma impilo yakho yengqondo ishintsha kuze kube yilapho wena noma abathandekayo bakho nibona umehluko obonakalayo, khuluma nodokotela.

Akukaze kube nesikhathi esibi sokubona udokotela. Ungazinaki izimpawu ezincane noma ukulimala. (I-Overtraining Syndrome) Izimpawu zesixwayiso zingaba zicashile, futhi kulula ukuzilahla njengezivamile. Kodwa-ke, kungcono ukuhlolwa ukulimala okuncane noma izimpawu ngaphambi kokuba zibe izinkinga ezinkulu.

Yimiphi imibuzo okufanele ngiyibuze udokotela wami?

Cabanga ngokubuza udokotela wakho imibuzo efana nale:

• Ingabe ngine-Overtraining Syndrome noma kukhona okunye okwenzekayo?
• Nginasiphi isigaba noma uhlobo lwe-OTS?
• I-Overtraining Syndrome ihlala isikhathi esingakanani?
• Kufanele nginciphise kangakanani izinga lami lokuqeqeshwa noma lomsebenzi?
• Ngidinga ukuphumula isikhathi esingakanani?

Okokugcina, izinto okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)

I-Overtraining Syndrome ingase izwakale njengento engelapheka kalula, ikakhulukazi uma ubuqeqesha futhi ucindezela umzimba wakho kuze kufike lapho ulinganiselwe khona. Kodwa-ke, yisimo esibi kakhulu esingathinta impilo yakho yomzimba neyengqondo. Ungasheshi inqubo yakho yokululama. Ukunikeza umzimba wakho isikhathi esiphelele osidingayo ukuze ululame futhi ululame kuyindlela engcono kakhulu yokuqinisekisa ukuthi uyakwazi ukubuyela enkundleni, echibini, noma ejimini ngaphandle kwezinkinga zesikhathi eside.

Ungesabi ukukhuluma ngempilo yakho yengqondo. Izimpawu zengqondo ze-OTS zingokoqobo futhi zinkulu njenganoma iyiphi inkinga yomzimba ongase ube nayo.Ukukhuluma nomeluleki wezempilo yengqondo kungakusiza ukuthi uphinde uzethembe futhi uthole izindlela ezinempilo zokubhekana nalesi simo. Lalela umzimba wakho nengqondo yakho. Hlala uphilile!

Isifo sokuqeqeshwa ngokweqile, ukuzivocavoca, ezemidlalo, ukukhathala, ukuphumula, ukufaneleka komzimba, impilo yengqondo