One conquered the mountain, another week lived in the forest, the third fled without stopping two days - even these random achievements can confuse you and make it seems that your training is not intensive enough. Here are just professional athletes rarely talk about the consequences of excessive loads, therefore there is a false idea that the physical possibilities of a person are indifferent. explains that you can wait if you decide not to regret yourself:
Time to restore forces
Between the power training should be 2-3 days, no less. It is especially important to adhere to the schedule first when you just went to the gym - your muscles are still weak and are not capable of recovering quickly. After training, they are poured with blood, and new protein compounds are formed on damaged sites - myofibrils. These restored myofibrils increase in thickness and quantity, due to which muscle hypertrophy is created, that is, muscle growth. If you close your eyes on the recommendation, get a permanent pain in the muscles and serious damage like stretching or rupture muscles.
muscles need time to restore
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Psychological unloading
If in the first week of workout you will get up at 6 am to a joy with joy, then for the second week your energy runs out. Overvoltage - stress for the nervous system, which is poured into the production of adrenaline and emotional instability. Sport should be in joy, so do not take away pleasant moments of smooth start and ending training with bets on the Olympic records. Exercise for yourself and get used to the load, and then you can begin to prepare for competitions, when just training will become boring - everything is your time.
Pain is a signal
Do not tolerate pain - Remember it for life! In the instructive for you will be the story of the Actress of Emilia Clark, who played a major role in the "Game of Thrones". During the workout, she felt bad, but still forced to engage in pain - from the gym with a stroke drove an ambulance. Our body is not in vain improved in the process of evolution: it knows how to recognize pain and transmit signals to your brain through the nervous system. The knee hurts - it's badly sinking or incorrectly perform an exercise, the neck hurts - they forgot to put the roller and move the muscles of the barbell, hurts a head - you did not sleep and you need a vacation.
Exemption reduces immunity
In the book "Elite Performance Running: from Middle Distance to Marathon", a study is described, proving that the performance of high-intensity exercises with a duration of more than 90 minutes of high-intensity exercises for 3 days after training reduces the immune system of athletes. So all lovers of marathons and more complex competitions should be more attentive to their health. Cortisol and adrenaline, known as stress hormones, increase blood pressure and cholesterol levels and suppress the immune system. This effect was associated with increased susceptibility to infections from enduring athletes after performing complex exercises.
With a reduced immunite, catch the cold at times easier
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Social pressure
Experiments that people put on themselves can stimulate you to perform excessive heating. Yes, when the next athlete is closed to the top of the mountain or performs the marathon during the day, you can feel the awkwardness for having fun 20 times from the floor or sit down with a row weighing more than 50 kg. That's just remember: Health Such records do not bring each of them - the ability to rather overcome their own fears than to strengthen the immune system. Do not look at others and do in your pace.
Have you observed such behavior? Write your stories in the comments.