7 种常见的训练过度症状 | 7 Common Overtraining Symptoms
一般来说，在多种健身训练方法下，训练过度指的是在健身房或外面训练直至身体超负荷。这种情况有时需要几周甚至几个月才能恢复。
想象一下你的身体有一个电源插座，支撑你每天的日常活动，这个比喻象征着你身体最核心的神经系统，包括大脑和脊髓神经，并通过给神经输出脉冲掌控你的肌肉群。当这个“插座”长期压力过大时，这些神经脉冲将变得虚弱，导致各种症状的发生。
一些导致这种情况发生的因素包括，突然增加锻炼频率、强度和周期，以及不给身体缓冲的时间等。遗传基因以及你训练的时间，同样也是影响你抗击过度训练能力的因素。下面来看看7种最常见的训练过度症状，你中了几招？
Common in many types fitness activities, overtraining happens when you perform more training—both in and out of the gym—than your body can recover from. More severe overtraining can take weeks, or months of recovery.
Picture your body as an electrical socket that powers all of your daily activities.It is a metaphor for your body’s central nervous system. Your CNS consists of the brain and spinal cord, which control your muscles through sending nerve impulses. When chronically overstressed, these nerve impulses can weaken and become inefficient, which can lead to a host of overtraining symptoms.
Some of the factors that lead to acute overtraining include a sudden increase in exercise frequency, intensity or duration of training sessions, as well as not allowing your body adequate recovery. Genetics, as well as the length of time you have been training, known as training age, also play a huge factor in your ability to resist overtraining. Now let’s look at the Top 7 Common Overtraining Symptom:
1 积极性下降 Lack of Motivation
1 积极性下降 Lack of Motivation
有没有感觉到去健身房的动力大大降低，或者根本不想动？这是你的身体发出了需要休息的信号，因为你过度的使用了它。
Lost all drive and motivation to train, or really perform any physical activity? Your body is telling you that you need to rest and recover because you are doing too much.
这高度取决于你平时的营养摄入，如果你在训练期间所获得的营养足够，但还是感觉到身体异常酸痛，很有可能就是训练过度造成的。训练过度大多发生在刚开始健身的群体身上，因为他们往往会一次性做的太多。
Highly dependent on nutrition, if you’re eating enough while training hard but still feel intense soreness after your workouts, there is a chance overtraining has set in. As most newbies often do too much too fast, overtraining is common in beginners Remember the first time you trained your arms and you couldn’t wash your hair for a week? Or how about the first time you did legs and dreaded walking up stairs for a week?
最好的判断你是否应该停止举重训练的方法就是测试握力。你可以借助测力机，或更简单点，用钳子也可以。如果你在使用这些器械时感到乏力，你的中央神经系统已经接近崩溃，这时你应该停止运动。记住，刚起床就使用钳子测试不如下午的结果准确。
One of the best ways to determine if you need to take a break from lifting is to test your grip strength. You can use a dynamometer, or more easily, a gripper to regularly measure your grip strength. If you have a lot of trouble closing a gripper that’s normally very easy for you, your central nervous system is fried and you need to back off from training. Keep in mind the gripper will be harder in the morning first thing when you wake up, so test your grip strength in the afternoon.
这种情况多发生在训练强度超大的运动员身上。交感神经超速运转，导致兴奋过度，且无法集中注意力。焦躁不安让身体变得更加难以恢复，我建议大家保证睡眠质量来解决这个问题。
Typically found in strength or power athletes or those who train with high intensity intervals, what happens is your sympathetic nervous system goes into overdrive, causing hyperexcitability, restlessness, and inability to focus. This restlessness makes it even harder to recover, as I can’t stress enough how important sleep is for recovery and consistent gains.
另一个训练过度的症状是一整天都感到没有精神，这种情况多发生在耐力型运动员身上。睾丸素的减少以及皮质醇的增加都会在一定程度上导致疲劳，感觉像感冒一样。我一般会推荐时间较短的健身周期，就算你每周能跑10公里以上，并不意味着你非要挑战自己的身体极限。
Another effect of overtraining the sympathetic nervous system, this often happens with endurance athletes. Again, the result of decreased testosterone and increased cortisol levels, in some cases causes debilitating fatigue that feels like you’ve come down with a cold. I typically recommend intense workouts of shorter duration due to the effects of long duration endurance training. Just because you are physically able to run 10 or more miles each week doesn’t mean that you have to.
健身后产生的迟缓性肌肉疲劳是正常现象，但如果你感到异常的酸痛，可能意味着你健身过度。
Post workout soreness in the form of DOMS (delayed onset muscle fatigue) is normal, but if you experience intense and prolonged soreness, you may have done too much.
一般来说，人在睡眠没有保证、饮食不规律、缺乏运动和压力大的时候会更容易生病。如果你发现以上情况都正常，却还容易得病时，就意味着你训练过量。在早起时偶发的咳嗽很容易被忽略掉，你一定要倾听身体发出的信号，告知你的免疫系统除了问题。
Very often caused by a combination of things such as lack of sleep, poor diet, not enough activity and mental stress, if you think you are on point with all of these things and still find yourself getting ill, it may be due to overtraining.
It’s really easy to ignore those early morning sniffles or a cough here and there, but make sure you listen to your body. Those little hints could be telling you that something is wrong with your immune system from your increased training volume.
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