The more you exercise, the weaker you get? !
Many friends who have just started fitness have a question: how many times should I go to the gym a week? Is it best to go every day?
The general reasonable answer to this question is: If you don't have much training foundation, it is reasonable to go to the gym 2~3 times a week.
After training for a period of time, I will ask: I go to the gym every day, but it seems that the more I practice, the more tired I get. Is this the platform period? What should I do?
At this time, if you reduce the number of times you go to the gym, the training effect may be better.
The reason involves two important kinematic concepts: "overtraining" and "overtraining".
Of course, before discussing this issue, we should distinguish one problem: people who exercise do have better physical fitness, but because their metabolism is faster than that of ordinary people, they rely more on rest and nutritional supplements. But this is not the same thing as what we are going to talk about today. The more you exercise, the weaker you become.
Excess recovery
At the beginning of the 20th century, physiologists found in experiments that glycogen in muscle was consumed when receiving electrical stimulation. After the stimulation stopped, the glycogen in the muscle gradually recovered, not only to the level before contraction, but also to the original level. This phenomenon is called excessive recovery. Later, it was further studied and found that in a certain physiological range, the more substances consumed during exercise, the more obvious the excessive recovery in recovery period will be. People widely apply this law to sports practice, and think that excessive recovery means "the material energy reserve exceeds the original level, thus improving the working ability of the body".
Excessive recovery means that after a training, people's physical fitness level will gradually decline, while after the recovery of diet and sleep, the physical fitness level will gradually increase, even exceeding the original physical fitness level.
This is also the theoretical basis that the more we exercise, the better our physical fitness will be.
After training, our physical fitness will decline, and it will take some time for our body to recover to its original physical fitness. Then it will gradually surpass the previous physical level and obtain "excessive recovery". If we don't continue to apply training, our physical fitness level will return to the state before fitness, and the effect of "excessive recovery" will not be reflected.
However, if we take the next step of training before fully recovering, then our physical fitness level will only further decline until-overtraining.
Overtraining
The biggest difference between overtraining and overtraining is recovery. After exercise, the body function does not return to normal level, so the next exercise is excessive exercise, which will only make you weaker and weaker.
The general external manifestations of overtraining are: loss of appetite, inattention, fatigue, lack of excitement during training, decreased sports performance, decreased sexual desire and poor sleep. Even high-level athletes are prone to overtraining.
If you encounter the above situation in the process of fitness, you should think about whether you are overtraining.
For example, Xiao Qiang, a beginner in fitness, made himself a fitness plan of 12 weeks. After the first week's plan, due to work and entertainment, his body did not fully recover, but he did not moderately reduce the training volume or lengthen the second training cycle. The body will feel weaker and weaker after fitness. When the mentality gets worse, you start to practice less until you give up fitness.
So how to arrange a suitable fitness cycle?
Theoretically speaking, when the peak value of over-recovery effect reaches the highest after one training, the second training is the best. However, various systems and substances in our body have not reached the peak of excessive recovery at the same time. The recovery time of energy supply system, muscle, nervous system and endocrine system is different, and the recovery time required under different training intensity is also different.
For example, the recovery time of ATP-CP is faster, only 8- 15 minutes. Muscle glycogen recovery time 1~46 hours, protein recovery time 6~48 hours, fat needs more than 48 hours. The recovery time of muscle is 24~96 hours, and the recovery time of central nervous system varies greatly according to the intensity of strength training.
Pyramid of influencing factors of fitness effect
Judging the peak of excessive recovery is a complicated matter, and whether to use sports supplements will affect the judgment. In the absence of professional planning, it is generally more appropriate to exercise once every two days. Short-term strenuous exercise combined with inappropriate dieting will make it easier for people to recover from excessive exercise.
Therefore, if you feel tired and ineffective during exercise, it may not be "platform period" but "muscle fatigue". Proper rest may bring better results.
Fitness is good, but don't overdo it.