Intensive training means training that lasts longer and is more intense than what the body is ready. Too intense training usually happens at a time when high intensity exercise when the body is not sufficiently recovered from a previous training.
Regular exercise requires balance. Too often, exercise, exercise high intensity and without adequate rest breaks and causes a symptom too intense training:
- lack of energy and fatigue
- pains in the legs
- pains in muscles and joints
- decline in physical fitness
- weakened immunity (common cold)
- mood swings and irritability
- lack of enthusiasm for training
- decreased appetite.
There are various ways to objectively measure the intensity of training. One is to measure heart rate. Measuring heart rate during aerobic activity while exercising slowly and then increase the intensity and measure heart rate while your body is under greater effort.
You can measure your heart rate in the morning while you are stationary. Any significant increase in heart rate may mean that you have not fully recovered.
Another way is to test orthostasis to be done like this:
- Lie down in a comfortable position for 10 minutes at the same time every day (preferably in the morning).
- After 10 minutes the number of heartbeats in one minute.
- Stand up.
- After 15 seconds, reconnect the number of heartbeats in one minute.
- After 90 seconds, reconnect the number of heartbeats in one minute.
- After 120 seconds, again the number of heartbeats in one minute.
If the recovery is well done, your heart rate will be consistent. Sudden changes indicate that you are well recovered from the training and the need to reduce the intensity of training or rest one more day.
Although there are different ways for objective analysis too intense training, the most reliable psychological symptoms and your mental state. Increasing desire to become involved in sport and reducing negative emotions, such as anger or irritability, are a sign that the training suit your body.
How to recover?
If you recognize the signs of too much intense exercise, follow these instructions:
- Relax and recover. Reduce or stop practicing the next few weeks.
- Drink plenty of water.
- Massage the muscles.
Adequate rest is essential for the body too much force the. You can practice a lighter intensity, and an easy walk will help the body recover faster.
Full recovery from a number of intensive training can last for weeks.
Therefore, it is important to immediately recognize the symptoms of too much intense exercise.