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Taking a rest from exercise

Richard Screnci College Students . Taking a rest from exercise. Why Do We Need Rest?. Allow muscles to repair. To mentally recover from exercise. To prevent fatigue. To prevent staleness. To increase performance. What Happens When We Don’t Rest . Muscles and performance deteriorate.

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Taking a rest from exercise

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  1. Richard Screnci College Students Taking a rest from exercise

  2. Why Do We Need Rest? • Allow muscles to repair. • To mentally recover from exercise. • To prevent fatigue. • To prevent staleness. • To increase performance.

  3. What Happens When We Don’t Rest • Muscles and performance deteriorate. • Injury. • Mental staleness and loss of enthusiasm. • Decreased immunity. • Change in moods and attitude. • “Overtraining Syndrome.”

  4. What is Overtraining? • Training or exercising past the body’s ability to recover. • Training too intense and for too long a duration. • Exercise/training methods backfire as body cannot handle them.

  5. Common Excuses • “I want to take a day off ,but I will lose my level of fitness.” • “ I will gain weight if I don’t exercise every day.” • “ I cannot break routine.”

  6. Why Do People Over-train? • Pressure from athletics. • Pressure from culture or society. • Addictive Personalities. • Lack of proper knowledge.

  7. Signs and Symptoms of Overtraining • Fatigue • Loss of Motivation “I’m too tired to exercise. M O T I V A T I O N

  8. Signs and Symptoms “I should just go workout.” • Insomnia • Increase in injuries

  9. Signs and Symptoms • Irritability • Depression

  10. Signs and Symptoms • Decrease in Performance Apex of fitness Onset of overtraining and deterioration of fitness, body, and mental health. Start out motivated Increase in Performance

  11. How to Prevent • Keep a training log • Track the activity done. • Track your feelings before and after • Record performance. • Allows you to see if performance is decreasing.

  12. How to Prevent • Active-recovery • Cooling down after an event. • Allows the body to return to a natural state. • Prevents injury. • Days after competition • Walking or other low intensity activities. • Focusing on physical activity rather than exercise. OR

  13. How to Prevent • The Ten Percent Rule • Example: run 10 miles one week, the next week only run 11. 10 x .1= 1, 10 + 1 = 11. • Rule states that you increase the workload by ten percent each week. • Allows the body to adapt to workload. Work gradually

  14. How to Treat Overtraining • Rest • Understand the benefits and the physiological need. • Learn how to. • Using physical activity in lieu of exercise.

  15. How to Treat Overtraining • Recover • Massage • Sleep • Stretching • Lower stress levels • Diet

  16. How to Treat Overtraining • Crosstraining • Breaks monotony • Increase motivation • New techniques to be learned • Increase performance Example: Playing basketball instead of going for a run Helps cardiovascular activity, breaks monotony, gives the mind a rest, trains body without doing the activity.

  17. How to Treat Overtraining • Hydrate • Overtraining can have detrimental effects on the body. • Body loses excess calories, more importantly fluids. • Allows the body to recover and to rest correctly. “All the best quaterbacks hydrate. “

  18. How to Treat Overtraining • TRY AND RELAX! • Realize that you are working above recommendations. • Work on the mental aspect while giving the body a rest. • Only do the activity if you are going to enjoy it.

  19. Resources • Sports injury bulletin • British Journal of Sports Medicine • Livestrong

  20. Overtraining Syndrome • Rest is just as important as exercise. • Try to focus on rest as much as you do on exercise. Enjoy Exercising!

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