Dear athletes, the body is not sufficiently regenerated, the body is tired, physically and psychologically reluctant and weak, causing easier injury. Another problem with overloading without undue rest is the situation of SURANTRENE, which is characterized by severe performance degradation. It is a chronic chronic fatigue that lasts for days to weeks and a permanent decrease in performance. This refers to short-term fatigue (hanging up to 1-2 days), followed by training, not to transient impairment. It is usually accompanied by complaints such as impaired sleep quality, sexual instinct and loss of appetite, mood disorder, decreased desire to struggle, and depression. Despite full rest for several weeks, the symptoms may not regress.
As a general training principle, in order to increase the capacity, it is necessary to increase the limits of loading every day / week and to be overloaded in a sense. It is not possible to improve the physical capacity if these limits are not enforced, that is, the dose of the loads is not increased and these loads are not maintained for a certain period of time. On the other hand, if the body is not given enough chance of resting / recovering during these loads, there will be a physiological adaptation problem, the performance we expect to increase will be seriously reduced, ie the athlete will be SÜRANTRENE. In order to be more successful, it is not the right training approach to be overloaded every day, or to be overloaded every 3-4 days so that I do not become SÜRANTRENE. As a result, to achieve the highest level of performance; it is about resting as well as exercising well. What is often lacking for high-end performance is not inadequate training, but on the contrary, training / loading without giving the body a chance of regeneration (rest / recovery).
As a result of the trainings (especially high level), serious damage to the body occurs, energy depots are emptied and hormone balances are deteriorated for a certain period of time. Although all these changes are necessary to prepare our body for high-intensity loads and increase our physical capacity, the body / cells renew themselves for the next loading, the filling of emptied stores, the re-emergence of hormonal balances, the return of the body to its normal structure and ready for reloading. is required. Not only physiologically, but also psychologically. If these preparations cannot be provided, it is not possible to obtain efficiency from the planned training. It is often not easy for the trainer and athlete to find this balance between training and recovery.
In particular, overloading in the days / weeks before the competition, where we want our performance to be at the highest level, results in a frustration of a competition that is not enough rested. This situation is often stated by the athlete as “I couldn’t even get close to the degree I got so easily at training 1-2 days ago, what happened to me”. For an athlete who runs / swims several times a year, such as swimming or athletics, bad training, especially during the last few days / weeks before the race, insufficient rest means that one year of training is wasted. In the branches such as football and basketball, where the competitions are held every week, fatigue / exhaustion resulting from inadequate resting in the weekly training program will be one of the important reasons for losing the competitions that week and in the following weeks.
It is often not enough for the coach and / or athlete to determine how much time to spend in a weekly, monthly or even annual training program. The condition of the body should be monitored daily. In this sense, the following questions may come to mind. How much am I really ready for a study on the other? How can I check / monitor whether I am on the boundary of the SURMANRENMAN or if I have enough rest? How long does it take to recover after a high-intensity workout? In the light of scientific studies, it is possible to answer these questions at certain rates. Although the psychological condition, diet, body fluid balance, temperature and humidity of the air, sleep patterns are easily affected by many factors such as the easiest and cheapest follow-up method is to measure the number of heart beat and exercise. When you wake up in the morning, measure and record your resting heart rate without getting out of bed, measure again when you get up and record the difference between both values and. In your daily follow-up, if the value you have measured in bed for a few consecutive days is 6-8 beats higher than the previous values and / or if the difference in bed-standing measurement is 8 and above, you cannot rest enough. If you respond to an exercise of the same intensity with a higher pulse than the previous pulse values, this may be a sign that you have not heard enough. High pulse values may be the result of overloads or may be the result of irregular life.
Another method of follow-up (or to be followed with pulse) is to determine the Athlete’s Mental Profile. The use of tests containing dozens of questions prepared for this is often not practical for daily or frequent follow-up. The easiest method to determine the Athlete’s Mental / Emotional Status Profile includes responses to the 6 statements listed below.
- Last night I slept really well.
- I am looking forward to today’s training.
- I am optimistic about my future performance.
- I feel strong and energetic.
- My appetite is excellent / excellent.
- I have some muscle pains.
The answers should be evaluated with 1-5 points: 1 = I strongly disagree, 2 = I disagree, 3 = I do not know, I have no idea (neutral / neutral), 4 = I agree, 5 = I strongly agree.
Evaluate yourself with these questions every morning, if your total score is 20 or more, your recovery is fine, you are rested enough to handle a new high load. If your score is below 20, you are still exhausted and reluctant, which means you need some more rest for a high load. Having a score of 27-30 before the competition is important for the performance to be achieved in the race. The fact that this method of measurement is valuable is naturally linked to your belief in the concept of recovery. If you are convinced that your physical capacity will increase with low intensity training or relaxation, this short assessment will be very useful.
How long does it take to recover after a high-intensity workout? In the first 6 hours following exercise, 70% of muscle stores can be easily filled with good nutrition within 6-24 hours. This process may take up to 48 hours following endurance activities. Often after 36 hours of high intensity training, our bodies are ready for a new load. So you can do a similar training on Tuesday morning and Thursday morning, following a high intensity training on Monday morning. After an easy training or full rest on Wednesday and Friday, you can make your Saturday competition and spend Sunday with a rest and continue to a new week. For example, spend the first and third weeks of the month. At weeks 2 and 4 you can increase the dosageof a pyramid-style workout that is lower in intensity or at week 1, 2 and 3, and use week 4 as an easy (regeneration) week. This planning should be made considering the season and individual capacity.
Is there a difference between children and adults? Children aged 10-15 years are more resistant to fatigue than those aged 20 and over. However, they need longer recovery after heavy training. Is there a gender difference? For female hormones, regeneration is slower than men for hormonal reasons. Does the weather have an impact? Cold weather prolongs the high altitude regeneration process. Is Sprint different in terms of endurance training? Recovery is slower after endurance training compared to Sprint training. In addition, psychological factors (fear, indecision, environmental stress, increased muscle tension, delayed wound healing, decreased body resistance / diseases…) also have a significant effect on recovery processes. Nutrition is the most important factor in terms of recovery processes. Good and balanced nutrition is critical for filling the empty energy tanks.
As a result, fatigue is an inevitable result of training and recovery is an inevitable part. For a good performance, training loads and recovery processes must be optimally balanced.