Afotusɛm ntiantia
- Check your morning resting heart rate for an early warning.
- When performance slides, rest more instead of pushing harder.
- Build recovery days into your plan from the start.
Wobɛsusu sɛ sɛ wopia mu den a ɛbɛ ma woakɔ w'anim daa. Yɛ ntetee pii, nya ahoɔden. Bere tiawa bi, saa pɛpɛɛpɛ na ɛyɛ adwuma. Na afei biribi dane. Ntetee a na anka ɛma wonya ahoɔden no fi aseɛ gyaw wo a wo ho yɛ wo den. Wo bere kɔ brɛoo ɛmfa ho sɛnea wopia mu den. Wonnda yie, woto nnipa so kɛse, na wuntumi nhunu deɛ enti a saa.
ɛno nyɛ mmerɛyɛ, na ɛnni wo tirim. ɛyɛ wo nipadua a ɛreka akyerɛ wo sɛ ntetee no atu mmirika atra ahosan no. ɔyaresafoɔ frɛ deɛ emu dɔ no ntetee boro so yadeɛ, na asɛm pa ne sɛ wobɛtumi akenkan. Sɛ wuhu nsɛnkyerɛnneɛ no a, wobɛtumi akyere no ntɛm na wode adeɛ baako a ɛnte sɛ deɛ adwene kyerɛ asiesie: ɛyɛ kakraa.
Deɛ enti a eyi ba
Ahoɔdenadwuma mma woanya ahoɔden bere a woreyɛ. ɛma wonya ahoɔden akyi, bere a worehome, bere a wo nipadua siesie ntetee no nhyɛsoɔ nketewa na ɛdane ne ho sɛnea ɛbɛ tumi agye pii bere a ɛdi hɔ. Ntetee yɛ kanyan. Ahosan ne baabi a mfasoɔ no ankasa kyekyere.
Sɛ wokɔ so de adwuma a emu yɛ den boaboa ano a home, aduane, anaa nna nnɔɔso ntam a, nsiesie no nntumi mmɛto so da. Cleveland Clinic kyerɛ ntetee boro so sɛ wopia tra w'anohyeto so mpɛn pii anaa pii prɛko pɛ, enti ɔsɛeɛ no fi aseɛ boro mfasoɔ no so. Wo nipadua, wɔ nyansa mu, fi aseɛ bɔ ne ho ban denam wo a ɔma wo bere kɔ brɛoo.
ɛfata sɛ wɔka sɛ eyi nyɛ agodifoɔ akɛseɛ nko ho asɛm. Ɔfiri-aseɛ a w'adwene mu yɛ den a ɔkɔ soro ntɛm dodo, anaa onipa a ɔwɔ ahokyere mu a ɔde ntetee a emu yɛ den da biara di dwuma sɛ ɔbɛtumi atena ase, bɛtumi adu ha mmerɛ korɔ no ara.
Nsɛnkyerɛnneɛ no, a wɔaboaboa ano sɛnea ɛbɛyɛ mmerɛ sɛ wobɛhunu
Ntetee boro so ntaa mpue sɛ yadeɛ nsɛnkyerɛnneɛ baako a ɛyɛ nwanwa. ɛtaa yɛ nketenkete a ɛboaboa ano a, sɛ wɔwɔ wɔn ho a, anka wobɛbu wɔn animtia.
Wɔ wo dwumadie mu:
- W'ahoɔden, wo bere, anaa wo boasetɔ retew ɛmfa ho sɛ woyɛ ntetee den, nsɛnkyerɛnneɛ a ɛda adeɛ adi sen ne nyinaa.
- Ntetee a na anka ɛyɛ deɛ wobɛtumi ayɛ no seesei ɛyɛ ɔbrɛ firi simma a edi kan.
- Wo bere a wotaa di no ɛyɛ den kɛse wɔ mmɔden korɔ no ara mu.
Wɔ wo nipadua mu:
- Ntini mu yaw ne mu duru a ɛtena hɔ tenten kɛse sen daa.
- Wonya nnɔm biara a ɛnam, ɛfiri sɛ ntetee a emu yɛ den tumi ma wo ho banbɔ yɛ mmerɛ.
- Akoma bɔ a ɛda hɔ a aforo kɔ soro sen wo deɛ a wɔnim no. Sɔ no anɔpa ntɛm ara a, akoma bɔ a ɛda hɔ a aforo no yɛ kɔkɔbɔ a edi kan a wɔnim no.
Wɔ w'adwene ne wo nna mu:
- Abufuo, basabasayɛ, anaa adwene a abrɔ ase, a ɛyɛ mfintimfinti.
- Ɔhaw wɔ nna mu, anaa woda pii nanso wonyane a wo ho yɛ wo den.
- Wɔhwere apɛdeɛ a wode yɛ ntetee koraa, bere a anka wode w'ani to so.
Hwɛ sɛnea eyinom mu pii ne ahokyere ne ɔbrɛ a emu yɛ den hyia. ɛno nyɛ akrokrowa. Ntetee boro so yɛ ahokyere ho asɛm, wo ntetee adesoa yɛ ahokyere a ɛboaboa ano gu adwuma, nna a wonyaa, ne asetena so no mu baako pɛ. ɛno ankasa enti na sɛ wopia mu fa mu a ɛnyɛ adwuma.
Deɛ ɛboa ankasa
Aduro no ne ahome, na ebi pii sen sɛnea ɛyɛ dɛ. Aduro anaa kwan biara nni hɔ a ɛboro sɛ wobɛtwe wo ho akyi kɔkɔɔ na woama wo nipadua kwan sɛ ɛnto so.
- Te adesoa no so. Sɛnea woahɔ no na ɛkyerɛ, ɛno tumi kyerɛ sɛ wobɛtwa wo ntetee so kɛse bere bi, anaa wobɛgye nna ankasa a wonyɛ hwee koraa. Tebea a emu yɛ mmerɛ no dane wɔ dapɛn baako anaa mmienu mu. Deɛ emu dɔɔso no tumi gye dapɛn pii kɔsi abosome, enti ɛyɛ pa sɛ wɔkyere no ntɛm.
- Bɔ wo nna ho ban. ɛha na nsiesie no si. Bɔ ho ban te sɛ nhyehyɛeɛ no fa bi, ɛfiri sɛ saa na ɛte.
- Di aduane a ɛdɔɔso. Aduane a ɛnnɔɔso yɛ deɛ ɛtaa de ɔsɛeɛ ba a wɔnhunu. Sɛ woatwa aduane so bere a woreyɛ ntetee den a, saa ɛhye no yɛ ɔhaw no fa bi.
- Kɔ so keka wo ho dwoodwoo. Akongua so home koraa ntaa nhia wɔ tebea a emu yɛ mmerɛ mu. Nantew a emu yɛ mmerɛ anaa dwumadie a emu nyɛ den a wode wɔ ahɔdɔɔ mu tumi boa wo ma wo ho tɔ wo a wɔmfa ahokyere nka ho. Botaeɛ no ne sɛ wobɛyi adesoa no afiri so, ɛnyɛ sɛ wobɛyera koraa.
Sɛ wosan ba a, foro kɔ soro nkakrankakra na fa ahome nna hyɛ nhyehyɛeɛ no mu firi mfiaseɛ, ɛnyɛ akyiri yi adwene. Ntetee dapɛn a wɔde ahome a ɛyɛ adwene hyɛ mu di nkonim wɔ dapɛn a wɔyɛ akokoɔduru a akyiri yi ɛsɛ sɛ wɔsan di so.
Bere a ɛsɛ sɛ wo ne ɔyaresafoɔ di nkɔmmɔ
Sɛ dwumadie mu ahɔmkɔ a wɔnhunu deɛ enti a ɔbaeɛ prɛko pɛ no ne ɔbrɛ, yaw a ɛtena hɔ, yare a ɛba mpɛn pii, anaa adwene nsakraeɛ a ɛhaw wo ka ho a, ne akwahosan ɔhwɛfoɔ di nkɔmmɔ. Saa yadeɛ nsɛnkyerɛnneɛ yi mu pii tumi kyerɛ nneɛma afoforɔ a ɛfata sɛ wɔyi firi mu, te sɛ dadeɛ a ɛsua wɔ mogya mu, mene ase yare, ɔyaresɛm, anaa adwenemuhaw, na ɔbenfoɔ bɛtumi ahwɛ ahunu. Cleveland Clinic gyinabea yɛ deɛ ɛma awerɛhɔmu a emu da hɔ: bere bɔne biara nni hɔ a wɔ ne ɔbenfoɔ bɛhyia.
Sɛ wosua sɛnea wobɛkenkan saa nsɛnkyerɛnneɛ yi no yɛ adwumayɛ mu nimdeɛ a mfasoɔ wɔ ho sen biara a wobɛtumi akyekyere, ɛfiri sɛ ɛma nkekamu tena w'asetena mu bere tenten sen sɛ ɛbɛyɛ mmɔden a ɛyɛ asotwe a ɛhye sa. Ahome nyɛ sɛ woregyae. ɛyɛ ntetee fa a ɛma wonya ahoɔden ankasa wɔ mu.
Mmeaeɛ a wonyaa nsɛm yi firii
- Cleveland Clinic, Overtraining Syndrome: Symptoms, Causes & Treatment Options
- National Center for Biotechnology Information, A Review of Overtraining Syndrome: Recognizing the Signs and Symptoms
- PubMed, Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement (ECSS / ACSM)