Exaggeration also affects the body. The so-called “overtraining” can lead to injuries, fractures, depression and even diabetes
Yes. The human body is not prepared for excessive stress, wear, and fatigue from overdoing bodybuilding – the so-called overtraining syndrome. This is a recurring problem in poorly informed people, according to coach Ricardo Branco. “The person arrives at the gym wanting to get big from day to day. It’s one, two, or several days in a row. But it’s not like that. The ideal body requires good breaks, “he says. Sometimes the overtraining can roll for mere vanity or ignorance. But in some cases it may set up a psychological disorder called vigorexia: despite having a good body, the person sees himself as too fat or too thin , and loses the notion of how much mesh. In this case, besides a good instructor, it is necessary to consult with a psychologist or therapist.
1) GASKET PAIN
The most common lesions for overtraining sufferers are tendonitis(inflammation of the tendon, the final part of the muscle that attaches to the bone), and bursitis (inflammation of the bursa, a “pocket” close to bones and tendons , with a liquid that serves to absorb impacts). Too muchbodybuilding makes it difficult to disinflate these areas, and can wear them permanently.
2) ROE MOLE BONE
Now, imagine: the muscle is no longer recovering and, moreover, is suffering from weakness because of overtraining. If the person insists on working out, who is going to have to do the hard work? The bones! Exhaustive movements and overload can lead to fractures. The tibia and femur tend to be the most affected since the legs participate in all exercises.
3) SLEEP TO GROW
Once stress is part of the body’s warning system, too much cortisol can lead to insomnia. To make matters worse, it is exactly during sleep that the main responsible for the muscle recovery are usually produced: testosterone and GH (acronym for growth hormone). The lowering of these substances also facilitates the appearance of lesions.
4) HIGH AND LOW
Have you ever heard the saying “Body are, sound mind”? It is true. Physical exercise releases serotonin, a neurotransmitter that regulates our mood. But working out too much will not make you happier. On the contrary: in excess, serotonin affects cognitive abilities and can lead to depression. In addition, people “addicted” to work out have signs of irritability and anxiety.
5) PARTY HEART
Frequent abuse can overturn immunity, since during physical activity, muscles lose an essential amino acid for the defense system, glutamine. The heart can also go the other way: instead of getting healthier, it may have difficulties in pumping and problems in its development, which would lead to blows or even heart attacks.
6) REVERSE EFFECT
Exaggerated workout can increase the production of cortisol, the stress hormone. In excess, it causes an exchange: to generate energy, the body begins to burn amino acids instead of carbohydrates. The result is the nightmare of any gym rat: without amino acids, muscle mass is not built, and with excess sugar, accumulation of fat occurs . Among the consequences of increased cortisol are:
– increased abdominal fat
– increased stress and insomnia
– increased sugar levels
– increased blood pressure
– Always consult an instructor or physical education professional
– Beginners should work out a maximum of 3 times a week and about 1 hour per session
– Try to alternate days of exercise and rest
– Avoid working out close to bedtime
– Sleep well, preferably for at least 8 hours
– Eat well: bodybuilding without a proper diet does not work and can weaken the body. If you can, consult a nutritionist
– Beware of trying to discount stress in the gym: deconcentrated, you become more susceptible to doing the exercises without precision
CONSULTANCY Gabriel Azzini, sports doctor and orthopedist; Vanessa Lodi, sports nutritionist; Ricardo Branco, coach and teacher; and Renan Marinho Braga, a pharmacist specializing in thermogenics