Sports science has shown us that heavy loads of high-performance lifeguard training near me are linked to a high risk of physical and mental exhaustion.
Several investigations * have studied how injuries, illnesses, stress, overtraining and exhaustion are all related and that, especially, injuries and illnesses are even more closely linked to increased training loads. But surprisingly there is an even stronger link between illness/injury and psychological stress.
How do you recognize the symptoms of overtraining?
1. Change in resting heart rate. It is the result of a rise in metabolic rate to meet the demands imposed by the training load. Get in the habit of checking it when you wake up to monitor your fitness and fatigue.
2. Sore muscles. It's normal to have muscle soreness for a day or two after an intense training session. However, if you still have pain after 72 hours, take a few days off.
3. Insomnia. This is probably the result of a combination of hormonal and nervous system overload. Rest is a key part of training, so don't underestimate it.
4. Mood swings. If you start to feel more aggressive, irritable, or depressed, it could be the result of overtraining. Listen to your body and take appropriate action.
5. Most frequent injuries. When you overtrain, your body doesn't have enough time to recover between one training session and the next. This leads to muscle weakness which, in turn, increases the risk of injury. To avoid overtraining syndrome, we suggest that you take some time off to rest and reduce the intensity of your training sessions as well.
Once you've recognized the symptoms of overtraining, it's time to put together a proper recovery plan.
When you do, don't forget a few important factors:
– Plan your workload and recovery sessions properly;
– Withdraw from races and skip training sessions when you are sick or injured;
– Keep an eye on your overall fitness and mental state.
Now decide the best way to recover. Keep in mind the following key factors:
– Light aerobic work to eliminate metabolic waste;
– Muscle stretching to get rid of any motor imbalance;
– Recovery massages to restore proper muscle tone;
– replace fluid loss during training and essential nutrients to replenish energy.
And last but not least, remember: don't push the body beyond its limits, learn how to listen to it. Find the perfect balance between training and rest. This is the key to successful training sessions!
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