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Overtraining (Sürantrene) Nedir

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Overtraining (Sürantrene) Nedir

11 Mart 2014
yazar :  

Aşırı Spor ( Overtraining ) ve Sürantrene

Gereğinden fazla antrenman yapıp (veya yaptırılıp) antrenmanın olumlu etkilerini yitirilmesi antrenmanın yıkıcı olmaya başlamasına sürantrene durum denmektedir. 

Aşırı Spor (Overtraining) Belirtileri Nelerdir?

Genellikle aşırı spor yapılmasının sebebi hızlı bir değişim istemekten kaynaklanmaktadır.  Hiçbir spor dalında olmadığı gibi fitness ta da çok kısa sürelerde bir gelişim beklememeliyiz. Haftanın hergünü ağırlık çalışarak kasların çok hızlı gelişemeyeceği gibi, hergün saatlerce kardiyo egzersizleri yaparak da yağ yakımına ulaşmak mümkün değildir. Vücudumuzun yaptığımız aktiviteye tepki göstermesi için gerekli olan zaman dilimi bulunmaktadır. Buna müsade etmediğimiz takdirde güçlenmek ve gelişmek yerine güçten düşer ve gelişimden uzak kalırız. Peki aşırı spor yaptığımızı nasıl anlarız? Aşağıda belirtilen durumları yaşıyorsanız kendinize spor dışında da zaman ayırmanız gerekiyor demektir.

Geçmeyen kas ağrıları

Sabah yataktan kalktığınızda ölçtüğünüz nabzın yani dinlenik nabzınızın yükselmesi

Bağışıklık sisteminin işlevini tam yapamaması ve sonucunda çok kolay hasta olma

Sürekli sakatlanıldığı hissi ve eklemlerde ağrı

Asabiyet

Sporda isteksizlik

Geceleri uyku sorunları ve neticesinde gündüz sürekli dikkatsizlik ve uyuklama hali

İştahta kapanma

İstem dışı kilo kaybı

Sporda ağırlıkların arttırılaması ve performans düşüklüğü

Cinsel istekte zayıflama

Gelişimin durması

Özgüven kaybı

Yukarıda saydığım belirtileri gösteriyorsanız bugün ve yarın spor yapmayın derim. Hatta birkaç gün ilgilendiğiniz spor dalı dışında başka keyif duyduğunuz uğraşlar edinin. Yapılan araştırmalarda overtraining belirtisi gösteren bireylerin spordan 5-6 gün uzaklaştığında tekrar spora dönmek konusunda genellikle daha hevesli oldukları ve daha iyi gelişim gösterdikleri tespit edilmiştir. Çünkü aşırı antrenman bedeni olduğu kadar zihni de yorar ve beyin vücudu koruma altına almak için sizi spordan soğutur. Örneğin sürekli sakatlandığınız hissetmeye başlayabilirsiniz.

Çalışma şeklinizi değiştirebilirsiniz. Sürekli olarak yoğun kardiyo ağırlıklı çalışmalar yerine set aralarını uzatmayı deneyin. (Kahve molasını kastetmiyorum) Ya da yaptığınız set sayılarını düşürün. Bunu da yapmak istemiyorsanız kullandığınız ağırlıkları düşürün ve hareketleri daha yavaş bir şekilde kası iyice hissederek yapın. Sürekli ağırlıklar ile çalışıyorsanız makineleri deneyin. (Tam tersi de geçerlidir) Sürekli olarak interval tarzı koşular yapıyorsanız arada hafif tempoda 20-30 dakikalık koşular yapıp peşinden güzel bir gerdirme yapın.

Zayıflamaya çalışıyorsanız, büyük ihtimalle karbonhidrat ve yağ alımını kesmişsinizdir. Yapılan genel hatalardan birisi de budur. Bunlar sonucunda vücut dinlenemez ve toparlanamaz. Şunu unutmayalım ki karbonhidrat beynin enerji kaynağıdır ve sürantrene olmamızın en büyük sebebi beynimizin ihtiyaçlarının karşılanmıyor olmasıdır. Omega-3 tarzı kaliteli yağlar ve balık yağı stresi atmamıza yardımcı olur ve yağsız proteinler de vücudumuzun yeniden yapılanmasını sağlar. Dengeli bir beslenme ile sıkıntılarımızın çoğundan kurtulmamız mümkündür. Bunun yanında ağırlık çalışmasıyla uğraşan bir kişinin vitamin ihtiyacı normal bireylere göre 3-4 kat artmaktadır. Eğer gıdalar ile alamıyorsak bir uzmana danışarak vitamin takviyesi almayı düşünebilirsiniz.

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Sitede yer alan yazı ve resimlerin kopyalanması, her türlü kullanımı ve bilgilerin uygulanması sonucu doğan hukuki, ahlaki, mesleki, sağlık ve yaşamsal sorunlar sadece bu eylemi gerçekleştiren kişilerin sorumluluğundadır. Bunlardan dolayı ortaya çıkabilecek hiç bir sorundan site ve yazarları sorumlu kılınamaz. Doktorunuza Danışmadan sitede yer alan diyet ve benzerine Başlamayınız

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Bizim Seçtiklerimiz


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