What should I do if running and fitness enter the fatigue period?

A well-known training principle is "overrecovery", which means that if you want to make progress, you must challenge your current physical limits. Lifting the same reps and sets with the same weight each time in the weight room is not very effective, you have to gradually lift heavier and more times.

After experiencing fatigue and a temporary decrease in physical strength, if the body gets enough rest and recovery, the ability will go further than before, which is called "excess recovery". In strength exercises, the power group, super group, and concession force are all means to obtain excess recovery, and the purpose is to break through the strength limit of the exerciser.

Pushing the limits often results in over-effort, and overtraining can occur if not noticed and corrected in time. The difference between overrecovery and overtraining is only one "exercise", but the results are positive and negative. Overrecovery is a positive adaptation process, and the key to getting the right exercise load without overtraining is to give the body adequate nutrition and rest time after challenging the body.

Overtraining, on the other hand, is often caused by too much exercise or insufficient rest, which manifests as fatigue, decreased performance, and mood changes and instability.

Fatigue and overtraining.

How can you tell the difference between normal fatigue and overtraining? Once the training volume exceeds the exerciser's tolerance limit and is not adjusted and rested in time, the performance will drop significantly, and it will take more time to recover.

Mood changes are common at this time, and some people also have injuries, such as inflammation such as colds. This phenomenon is caused by the development of "over-effort" to "over-training". If the exerciser is able to reduce the amount of exercise, reduce the intensity, and increase the rest in time, the inflammation will disappear and there will be no aftermath.

But if you don't pay attention to the signals sent by the body and don't make adjustments in time, then you will really overtrain.

An important difference between overtraining and moderate fatigue is changes in mood, with significant emotional instability being characteristic of overtraining. In addition, there is no standard in the scientific literature that distinguishes between moderate fatigue and overtraining.

In fact, exercise is also to be moderate, when entering the fatigue period, you can take a proper rest for a period of time, but during the rest period, you can do some simple exercises, such as slow walking or doing two sets of sit-ups and push-ups, so that the body can always maintain the physical fitness during fitness, so that the physical fitness will not decline.

If you run and exercise, you can enter the fatigue period, you can slow down for a few days, don't force yourself to run or exercise every day, you can relax yourself, release your pressure, let your body get a certain relief, and then go to running and fitness after a period of time.

When running and fitness, at the beginning, you are deliberately practicing to let yourself develop such a habit, then when the stage of deliberate practice, after which is the continuous persistence of a short time, when there is no freshness, you will feel bored, in exhaustion, at this time think about the new why you want to start running and fitness, then you will have the motivation to persevere.

If you are tired of running and fitness, I think you can actually take a proper rest of yourself, let your body relax, don't continue to relax, and you usually run, and after fitness, you must learn to relax yourself and let your body muscles relax, only the accumulated lactic acid is eliminated.

At this time, you must take the initiative to persevere, the best is to pull a friend together to constantly urge you and encourage you, so as to give you continuous motivation and confidence, especially for many of us who are usually busy with work or study, it is even more difficult to make time.

Running and fitness enter the exhaustion period, which is a very normal thing, and it is also a stage that each of us must go through.

When we have these symptoms, the only thing we can do is to persevere, and tell ourselves that we have been doing it for so long, and if we choose to give up now, we will be at a loss, which is the least cost-effective.

After running and exercising, the body enters a state of fatigue, and at this stage, the body will feel weak and weak, and no matter what you do, you will not be able to lift your spirits. If you encounter this situation, you should first relax yourself, but you can also get some sleep and restore your mental state.

If running and fitness enter the fatigue period, first of all, you have to make a series of plans to alleviate this fatigue period, you can appropriately reduce your amount of exercise, so that the body can reach a state of recovery, do not deliberately increase the amount of exercise, which may make your muscles strained, and the gains outweigh the losses.

There will always be a time when the human body is tired and excited. If running plus fitness is going into a period of fatigue, we can do this by slowing down your volume first. Take yourself a break step by step.

When you are tired, don't be tough and persist, as this is not good for your health.

So far, I have insisted on fitness for more than three years, and I have encountered fatigue and bottle strength in the process, in order to make new progress in order to break through, whenever this happens, I will choose to reformulate my fitness plan, and strive to make my fitness method have new tricks, so that you can relieve fatigue very well.

There is also a degree of running exercise, I just started running to lose fat, and then I developed the habit of running after losing more than 30 pounds. I often run more than 10 kilometers, occasionally come to a half-marathon, and run as far as 25 kilometers, but now I don't feel tired, and I haven't run farther. After I finish running, I usually have to leave a little bit for a walk and then stretch, maybe this will relieve the fatigue.

I think running form is also very important, the right running form makes you not feel tired, I usually slow down in the first few kilometers, and then run a little faster. The dog days in the first part were too hot to run a little less, and in September, the weather was a little cooler, so I came to a half-marathon and refreshed my PB. If you feel like running a long distance, you still need to control your pace and allocate your physical strength reasonably.

It's just that I heard that the whole horse has a fatigue hit the wall period of more than 30 kilometers, but unfortunately I haven't tried it yet.

For a different set, walk to the supermarket, climb mountains, swim, dance.

People get bored if they do anything for a long time, and fitness is no exception. If the initial plan is a three-hour workout and the exerciser gets bored in just one hour, it is better to stop first.

Although imposing mandatory requirements on oneself during the fitness process can make fitness last, it has two drawbacks: one is not conducive to the efficiency of fitness, and the other is not conducive to the enthusiasm of fitness. It's a fun and strange thing :

Many bodybuilders can't stick with it during the fitness process, not because they don't have high requirements for themselves, but because they are too strict with themselves!

In the process of fitness, when you get tired, it may be because you are tired. Fatigue includes two aspects, one is physical fatigue and the other is psychological fatigue.

When the intensity of the fitness is too high, our body can easily get tired, and the exhaustion of the body will further fatigue our psyche, thus making bodybuilders reluctant to continue exercising. It is not uncommon for exercisers to "go on strike" due to pure mental fatigue. For example, after an hour of running, we may still have some stamina, but our hearts are tired.

When exercisers get tired of working out for a long time, they will unconsciously associate "fitness" with "pain" and no longer want to do any fitness. Therefore, compulsive fitness has a great impact on the motivation of exercisers.

How to solve the loss:

Before exercising, the exerciser can set the amount of time he can afford to exercise. During the workout process, exercisers need to constantly adjust their workout time. If he gets bored, he can change his preference for fitness programs.

For lazy exercisers, it's best to set yourself a minimum and measure what goes beyond the requirements.

No training can be imposed on yourself, even if it is barely completed, the effect is very poor, any exercise needs to be gradual, do not overdraw your fitness enthusiasm, otherwise it will only backfire in the end.

Strictly speaking, it's not very influential, but it's better not to.

Because the body is already very tired, if you force exercise, not only will it not serve the purpose of exercise, but it will also cause damage to joints and muscles. In severe cases, it can also damage the function of the heart. If you're tired, take a break and do some gentle exercise.

Or after a short break, jogging, I really don't know if you are tired, and you still have the idea of exercising, if you want to exercise, you must exercise when your body is suitable.

4 things to keep in mind after running:

1.Do not squat and rest.

If you squat and rest immediately after fitness exercise, it will hinder the blood return of the lower limbs, affect blood circulation, and deepen the fatigue of the body. This condition is more common in those activities that involve a lot of exercise, such as long-distance running. The correct way is to do more relaxation and tidying activities after each exercise, such as slow walking, leg relaxation, etc.

2.Don't take a cold bath (or swim) while sweating profusely

When you sweat profusely after exercise, the capillaries on the body surface dilate, and a large amount of heat is dissipated from the body. At this time, if it encounters cold water, it will cause the capillaries to shrink suddenly, which is easy to reduce the body's resistance and cause diseases.

3.Do not "omit" tidying up activities.

When you feel weak after each exercise, you should relax appropriately, such as freehand exercises, walking, relaxation massage, etc., which will help eliminate muscle fatigue and quickly recover physical strength.

4.Don't be greedy for cold drinks.

You lose a lot of calories when you exercise, and it's understandable that you need to replenish it urgently. However, the human digestive system is still in a state of inhibition after exercise, and it is easy to eat a large number of cold drinks, which can easily cause gastrointestinal cramps, diarrhea, vomiting, and easily induce gastrointestinal diseases.

There is a fatigue period, especially every day, long-term running, this is unscientific, it is easy to enter the fatigue period or plateau period, it is best to run 2-3 times a week, 30-40 minutes each time, and according to personal experience: the running environment should be changed frequently, if you always run in the same place, especially the plastic track is easy to get tired.

Only by persevering in this period will there be a big leap in performance! It's a transition.

There will indeed be a period of fatigue at the beginning of high-intensity and high-frequency training! This is because the body has just entered that mode, and the muscles have poor anti-fatigue ability, so they are tired at the beginning, and the results cannot be improved, and the mood changes back to depression and impetuousness! In this case, you should first adjust your mindset so that the efficiency of your training will increase, and then when your body adapts to that intensity of training, your performance will improve!

Of course, training also requires brains, and we must learn to understand our own ability defects and all the essentials of action in training, so as to get twice the result with half the effort! The results will improve quickly!

It's best not to run anymore.

When the muscles are active for a long time, people will feel tired, and this phenomenon is called fatigue in physiology. When fatigue, the human body will also have other manifestations, such as lack of energy, dullness, uncoordinated movements, inaccuracy, decreased athletic performance, etc. There are two situations of human fatigue in sports and physical activities, one is that a certain part of the muscle works for a long time, and with the large consumption of energy and substances, the working capacity of the muscle decreases little by little, until it can no longer contract at will.

In addition, it is a generalized fatigue, which is due to the fact that the human body has carried out a certain activity for a long time, which makes the nervous system appear a protective inhibition, which is manifested as a decrease in the "overall" working ability, but it is by no means that all the muscles of the body cannot move at all.

If the human body is in a state of fatigue that cannot be eliminated for a long time, it may lead to a state of excessive fatigue, which is very harmful to the improvement of exercise levels and physical health. After fatigue appears, it must be properly rested to get rid of it.

There are two types of rest: resting rest and active rest (also called active rest). At rest, nerve cells in the cerebral cortex can replenish the lost energy in large quantities, so that fatigue gradually disappears.

Adequate sleep should be guaranteed every day to eliminate fatigue. This is even more important for children and adolescents who are in the stage of growth and development. But in the natural state, the human body recovery process is slow; After a heavy exercise session, it usually takes 2 to 3 days to recover; Some even recover from intense training and competitions for 6 to 8 days.

The use of training motivation and rest can speed up the recovery process and eliminate fatigue relatively quickly. Scientific research has confirmed that after fatigue appears, the elimination of acceleration fatigue is positively effected by taking certain drugs (such as ginseng, schisandra), qigong, physiotherapy, water bath, steam bath, massage, oxygen inhalation, air pressure massage, electric excitation, electric sleep, and air negative ion inhalation. However, the human body also has the ability to adapt to various means of eliminating fatigue, and after a certain measure is adopted, its effect gradually loses after a period of time.

Therefore, it is necessary to constantly change the means of recovery and constantly create new methods to speed up the elimination of fatigue.