Ukuhlukumeza i-syndrome kwenzeka kaningi kubadlali abaqeqeshelwa ukuncintisana noma umcimbi othize futhi baqeqesha ngaphesheya kwamandla omzimba wokuthola. Abagijimi bavame ukusebenzisa isikhathi eside futhi banzima ukuze bakwazi ukuthuthukisa. Kodwa ngaphandle kokuphumula okwanele nokubuyiselwa, lezi zinqubo zokuqeqesha zingahle zivuselele futhi empeleni ziwehlise ukusebenza.
Isimo sidinga ibhalansi phakathi kokukhululeka nokubuyiselwa.
Ukukhulula ngokweqile kanye / noma ukutakula kancane kungabangela kokubili izimpawu ezingokomzimba nezingokwengqondo ze- overtraining syndrome.
Izimpawu Nezibonakaliso Ezivamile
- Ukuzizwa, ukhathele, ukhathele, ukungabi namandla
- Ubuhlungu obukhulu bomlenze, ama-aches jikelele, nezinhlungu
- Ubuhlungu emisipha kanye namalungu
- Ukuhlehla ngokungazelelwe ukusebenza
- Ukungalali
- Izinsizwa
- Ukukhulelwa kwengculaza (inombolo eyanda kakhulu yemakhaza, nomphimbo omuncu)
- Nciphisa ekuqeqesheni amandla / amandla
- Ukuzijabulisa nokucasula
- Ukucindezeleka
- Ukulahlekelwa umdlandla wezemidlalo
- Ukunciphisa ukudla
- Ukwanda kwengozi yokulimala.
- Isidingo esidinga ukuzivocavoca
Ukuqaphela Ukuqeda Ukwelashwa Kwe-Syndrome
Kunezindlela eziningana ongakwazi ukulinganisa ngokulinganisela ezinye izimpawu zokungena ngokweqile. Enye ukukubhala izinombolo zakho zenhliziyo ngokuhamba kwesikhathi. Landelela izinga lakho lenhliziyo le-aerobic ekusebenziseni okukhethekile kokusebenza nokuvinjelwa phakathi nokuqeqeshwa kwakho bese ubhala phansi. Uma ijubane lakho liqala ukunciphisa, izinga lakho lokuphumula kwenhliziyo landa futhi uhlangabezana nezinye izimpawu, ungase ungene kwi-overtraining syndrome.
Ungaphinda ulandele izinga lokushaya kwenhliziyo yakho ekuseni ngayinye. Noma yikuphi ukukhushulwa okuphawulekayo okuvela kumkhuba kungase kubonise ukuthi awutholakali ngokugcwele.
Enye indlela yokuhlola ukutakula ukusebenzisa into ebizwa ngokuthi i-orthostatic rate rate test test, eyakhiwe nguHeikki Rusko ngenkathi isebenzisana nabagibeli bezindiza. Ukuze uthole lesi silinganiso:
- Hlala phansi uphumule kahle ngamaminithi angu-10 ngesikhathi esifanayo usuku ngalunye (ekuseni kuncono kakhulu).
- Ekupheleni kwemizuzu engu-10, bhala izinga lokushaya kwenhliziyo yakho ku-beats ngomzuzu.
- Bese sukuma
- Ngemuva kwemizuzwana engu-15, thatha isilinganiso senhliziyo yesibili ku-beats ngomzuzu.
- Ngemuva kwemizuzwana engu-90, thatha isilinganiso senhliziyo yesithathu ku-beats ngomzuzu.
- Ngemuva kwemizuzwana engu-120, thatha isilinganiso senhliziyo yesine ku-beats ngomzuzu.
Abadlali abaphumule kahle bazobonisa izinga lokushaya kwenhliziyo eliphakathi kwezilinganiso, kodwa uRusko uthole ukunyuka okuphawulekayo (izinsimbi ezingu-10 / amaminithi noma ngaphezulu) kwisilinganiso se-second-post-stand-stand of the athletes eseceleni kwe-overtraining. Ukushintsha okunjalo kungabonisa ukuthi awukatholanga emsebenzini wokudlulela kwangaphambili, uyakhathala, noma ugxilile futhi kungasiza ekunciphiseni ukuqeqeshwa noma ukuphumula ngolunye usuku ngaphambi kokuqhuba omunye umhlangano.
Igijimi lokuqeqesha elifaka inothi mayelana nokuthi uzizwa kanjani usuku ngalunye lingakusiza uqaphele ukuthambekela okuphansi futhi wehlile intshiseko. Kubalulekile ukulalela izibonakaliso zomzimba wakho nokuphumula uma uzizwa ukhathele.
Ungabaza futhi labo abaseduze nawe uma becabanga ukuthi usebenzise okuningi.
Ngenkathi kunezinhlobo eziningi ezihlongozwayo zokuhlolwa ngokuhlukumezeka kokuqhathanisa, izilinganiso ezinembile kakhulu nezibucayi ziyimpawu zengqondo kanye nezimpawu kanye nezinguquko esimweni sengqondo somdlali.
Ukwehlisa imizwa emihle yezemidlalo nokwandisa imizwa emibi, njengokucindezeleka, intukuthelo, ukukhathala, nokucasula kuvame ukuvela emva kwezinsuku ezimbalwa zokudlula ngokweqile. Izifundo zithole ukulinganisa okwandisiwe kokuzikhandla okubonakalayo phakathi nokuzivocavoca emva kwezinsuku ezintathu kuphela zokulayisha ngokweqile.
Ukwelapha
Uma usola ukuthi upheqa ngokweqile, qala ngalokhu okulandelayo:
- Ukuphumula nokubuyisela . Nciphise noma uyeke ukuvivinya umzimba futhi uvumele izinsuku ezimbalwa zokuphumula.
- Hydrate , Phuza amanzi amaningi futhi ushintshe ukudla kwakho uma kunesidingo.
- Thola ukubhula kwezemidlalo . Lokhu kungakusiza ukuphumula ngokwengqondo nangokomzimba.
- Qala Ukuqeqeshwa Kweqa . Lokhu kuvame ukusiza abagijimi abasebenzisa ngokweqile imisipha ethile noma ukuphelelwa yingqondo.
Ucwaningo lwe-overtraining syndrome lubonisa ukuphumula okwanele yilonahlelo lokuqala lokuphatha. Ubufakazi obusha obonisa ukuthi amazinga aphansi okuzivocavoca, noma ukuphumula okusebenzayo , ngesikhathi sokuphumula okuphuthumayo isikhathi sokuphumula, nokuvivinya umzimba ngokulinganisela kwandisa ingculazi.
Ingqikithi yokuqoqa okuvela emanzini amaningi angathatha amasonto amaningana futhi kufanele afake ukudla okunempilo nokunciphisa ukucindezeleka.
Ukuvimbela
Ngokuvamile kunzima ukubikezela ukunqotshwa ngoba bonke abagijimi baphendula ngokuhlukile emisebenzini ethile yokuqeqesha. Kubalulekile, kodwa, ukushintsha ukuqeqeshwa phakathi konyaka kanye nokuhlelwa kwesikhathi sokuphumula okuphawulekayo.
Uma uqaphela izimpawu eziyisixwayiso zokunakekelwa ngokweqile, kubalulekile ukulinganisa ngokulinganisa isimiso sakho sokuqeqesha futhi wenze izinguquko ngaphambi kokuba uphefumule abagulayo noma abalimele.
Imithombo:
Uusitalo, ALT, Tahvanainen, KUO, Uusitalo, AJ, Rusko, HK: Ukwandisa ukuqeqeshwa ngamandla nokuvuthwa kwethempulethi ukuphakama nokuma kwenhliziyo nokuhluka kwenhliziyo. Ukuxoshwa Nokunciphisa Kwezemidlalo - Congress, Memphis, Tennessee, 1996.
Uusitalo, A., Hanin, Y., Rusko, H: Umphumela wokuqeqesha okuphelele esimweni sengqondo, umthethonqubo wokuzimela, kanye nemingcele ye-hematological. Int. ICongress ngokucwaninga kwezemidlalo, eHelsinki, 1994.
I-Kirwan JP, i-Costill DL, i-Flynn MG, et al: Izimpendulo zempendulo ezinsukwini ezilandelanayo zokuqeqeshwa okujulile kwabashukumi bezokuncintisana. Imithi neSayensi Yezemidlalo Nokuzivocavoca 1988; 20 (3): 255-259.