Il sovrallenamento. Allenarsi tutti i giorni va bene?
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Il sovrallenamento o overtraining, oppure OTS (overtraining syndrome) è una condizione fisica e mentale che si verifica quando l’atleta non riesce a recuperare. Anzichè migliorare si registrerà un calo nelle prestazioni. Possiamo dire che ci troviamo in una condizione di alterazione del rapporto allenamento/recupero.
Sappiamo che l’allenamento crea stress, e questo stress va poi “eliminato” con il recupero, con il riposo e la buona alimentazione. Quando per diversi motivi non si riesce a smaltire il lavoro effettuato l’atleta può andare incontro ad una sorta di stanchezza cronica. Capiamo bene che per un atleta è dunque fondamentale riposare e mangiare bene. Il sovrallenamento non è quindi solo colpa di allenamenti intensi ma sono diversi i fattori che possono portare a questa sindrome.
Cause del sovrallenamento
Allenamento eccessivo e inadeguato al proprio stile di vita.
Adattamento all’allenamento. Bisogna dunque cambiare o metodologia di allenamento o carichi.
Riposo insufficiente. Come abbiamo già detto è importantissimo dormire e riposare bene. Io consiglio di dormire almeno 7-8 ore a notte.
Stile di vita troppo stressante e problemi relazionari. Anche il lavoro incide molto, soprattutto sullo stress mentale. Cerchiamo di rilassarci il più possibile, ritagliandoci momenti di svago e occasioni per ritrovare noi stessi. Momenti delicati a livello personale incidono più di quanto si possa pensare, la testa è importantissima per un atleta e anche per un amatore.
Competizioni troppo frequenti. Si ricollega agli allenamenti eccessivi, non si riesce a recuperare adeguatamente.
Problemi di salute.
Alimentazione inadeguata e/o sbilanciata.
Come riconoscere l’overtraining (sovrallenamento)
Ci sono diversi campanelli d’allarme. La stanchezza cronica è sicuramente il primo segnale. Ci sono altri segnali, come la diminuzione di peso, i battiti accelerati, la perdita di appetito, problemi di sonno, e soprattutto un calo nelle prestazioni. In caso di uno o più campanelli d’allarme consiglio di fermarsi e riposare. Torneremo ad allenarci quando avremo di nuovo voglia.
Per un atleta invece non ci si può fermare di colpo per X tempo, ma una mini-vacanza di pochi giorni può certamente aiutare l’atleta che al ritorno sarà più carico e riposato. Dopodichè bisognerà cercare di capire dove si è sbagliato nella preparazione o quale sia stata la causa di questo sovrallenamento, e risolvere il problema.
Allenarsi tutti i giorni va bene?
Allenarsi tutti i giorni può andare bene come può non andare bene. A questa domanda la risposta è: “dipende”. Diciamo che questa è una risposta comoda e valida per molte domande nel mondo fitness. Dipende sempre dal soggetto e dal contesto. Dipende se sto parlando con un atleta o con un neofita, con un soggetto sano o non sano. Dipende dagli allenamenti soprattutto, insomma dipende.
L’importanza del recupero
Molte volte si presentano dei clienti in palestra chiedendomi di allenarsi tutti i giorni. Solitamente sono persone sedentarie che non sanno cosa significhi allenarsi, e quindi spinti dalla buona volontà iniziale hanno voglia di spaccare il mondo. La mia risposta è sempre negativa in questo caso, non permetto che i miei clienti frequentino più di tre volte a settimana per diversi motivi. Il primo è organizzativo per la mia attività, gli altri ve li spiego in questo articolo. Non è solo questione di sovrallenamento, ma anche di voglia che semplicemente svanisce: parto a mille all’ora, mi alleno tutti i giorni e dopo due mesi sono stufo, ho bisogno di riposare, non è sovrallenamento, è fine della voglia.Il sovrallenamento negli atleti
Fare attività fisica ha un’influenza positiva sul metabolismo, ma esagerare lo deprime perché il nostro corpo si accorge che c’è un consumo calorico importante. Allora si mette in “risparmio energetico”. Il classico sovrallenamento colpisce atleti avanzati con più di 10 allenamenti settimanali, magari anche duraturi e intensi, questo comporta uno stress per l’organismo che bloccherà i risultati sia estetici sia prestativi.Allenandosi molto si avrà un innalzamento del cortisolo, che è l’ormone dello stress. Aumenta la pressione sanguigna e il grasso sarà risparmiato perché serve come riserva. Aumenta la glicemia a digiuno, aumenta la ritenzione idrica e aumentano le infiammazioni, in pratica anziché avere benefici si hanno dei peggioramenti.
I sintomi del sovrallenamento si avranno anche per altri motivi: come lo stress a causa del troppo lavoro oppure lo stress quotidiano. Si può andare in sovrallenamento anche a causa di una dieta poco adeguata al nostro stile di vita, come se ci mancasse l’energia!
Questi tipi di peggioramenti si avranno anche in presenza di diete troppo ipocaloriche. Inizialmente si perdono molti kg, ma poi seguirà uno stallo e un peggioramento graduale soprattutto nelle performance in palestra. Questo si riferisce a chi si allena seriamente tutti i giorni ma anche per i non professionisti. Il recupero è fondamentale per tutti!
Il recupero è fondamentale anche per i non-professionisti
C’è una categoria molto più ampia: le persone che vanno in palestra tutti i giorni ma semplicemente non si allenano bene. Nelle palestre mi è capitato di vedere sempre le stesse persone, tutte le sere allo stesso orario. Ma osservando i loro allenamenti ho capito che la loro era solo una semplice routine. Molte persone si allenano male, di conseguenza andare tutti i giorni in palestra non è stressante, il corpo non necessita di riposo, semplicemente perché non si è allenato. Chi si allena seriamente però avrà bisogno di giorni di riposo, il muscolo per ripetere uno sforzo ha bisogno di staccare un po’ la spina.
Allenarsi 3 volte a settimana con i sovraccarichi è l’ideale, parlando di non professionisti, se poi inseriamo della corsa e degli esercizi posturali nei giorni di riposo (si possono fare a casa) avremo dei grossi benefici. Ecco quindi che inserendo della corsa e degli esercizi più soft va bene anche per un non professionista allenarsi tutti i giorni. Ma se parliamo di spingere forte con i pesi tutti i giorni dico di no.
Dobbiamo tenere conto che le persone lavorano, e lavorando si ha un dispendio di energie fisiche e mentali soprattutto. Nelle riviste di bodybuilding si vedono delle tabelle di allenamento copiate dai professionisti, ma loro fanno solo quello nella vita, è ovvio che possono fare anche due sedute al giorno, quattro ore di “lavoro” e il resto è riposo.I miei consigli per stare bene:
-Allenarsi 3 volte a settimana con i sovraccarichi.-Andare a correre 2 volte a settimana.
-Dormire bene almeno 7-8 ore a notte.-Mangiare bene e per chi deve dimagrire applicare un taglio calorico basso (cercare di perdere 1% massimo del nostro peso a settimana).La forza si recupera in 48-72 ore. Il lavoro aerobico.
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