{"id":1329,"date":"2024-02-23T09:03:29","date_gmt":"2024-02-23T09:03:29","guid":{"rendered":"https:\/\/naardic.no\/?p=1329"},"modified":"2025-12-01T14:47:52","modified_gmt":"2025-12-01T14:47:52","slug":"overtrening-faresignaler-og-tiltak","status":"publish","type":"post","link":"https:\/\/naardic.no\/sv\/2024\/02\/23\/overtrening-faresignaler-og-tiltak\/","title":{"rendered":"10 tegn p\u00e5 overtrening, 5 grunner til at du m\u00e5 unng\u00e5 det og 8 r\u00e5d p\u00e5 veien!"},"content":{"rendered":"\n

10 tegn p\u00e5 overtrening, 5 grunner til at du m\u00e5 unng\u00e5 det og 8 r\u00e5d p\u00e5 veien!<\/strong><\/h3>\n\n\n\n

Du vil bli sterk, du vil bli rask, s\u00e5 da trener du. Men har du f\u00e5tt med deg at det aller viktigste du gj\u00f8r for \u00e5 komme i form er \u00e5 spise og hvile? Imellom trening, riktignok. Trener du for mye bryter du kroppen ned over tid, uten \u00e5 gi den mulighet for \u00e5 ta seg inn igjen. Hvor mye som er for mye varierer sterkt fra person til person, derfor kan du ikke sammenligne deg med andre. Symptomer p\u00e5 overtrening kan komme akutt eller snikende. For mye trening kan v\u00e6re sv\u00e6rt helseskadelig og f\u00e5 deg opp i et uf\u00f8re, s\u00e5 brems i tide!<\/p>\n\n\n\n

Her er de viktigste alarmsignalene som m\u00e5 f\u00e5 deg til \u00e5 stoppe opp og tenke:<\/strong><\/p>\n\n\n\n

1. Du blir svakere<\/em><\/p>\n\n\n\n

Du yter d\u00e5rligere p\u00e5 trening selv om du har trent regelmessig og har hatt fremgang. Du merker kanskje at du ikke klarer like tunge vekter som du pleier, eller at du ikke l\u00f8per like raskt.<\/p>\n\n\n\n

2. Du blir irritabel eller deppa<\/em><\/p>\n\n\n\n

Hum\u00f8rsvingninger og konsentrasjonsvansker kan komme som et resultat av overtrening. Overtrening endrer hormonbalansen i kroppen, akkurat som for lite s\u00f8vn kan gj\u00f8re det. Dette kan g\u00e5 over i en tilstand der man syns synd p\u00e5 seg selv og mer s\u00e5rbar.  <\/p>\n\n\n\n

3. Du f\u00f8ler deg utmattet<\/em><\/p>\n\n\n\n

N\u00e5r du aldri f\u00e5r tatt deg tilstrekkelig inn etter trening bryter du kroppen ned og ned. Det kan gi deg f\u00f8lelsen av at alt er tungt, bena kjennes tunge, og det er vanskelig \u00e5 ta seg sammen og gj\u00f8re dagligdagse ting.<\/p>\n\n\n\n

4. Treningen f\u00f8les tyngre enn vanlig<\/em><\/p>\n\n\n\n

Selv om du ikke tar i mer blir treningen tung og lite lystbetont. I sporter med mye adrenalin er det ikke sikkert du legger merke til det selv om det skjer. Du kan ogs\u00e5 f\u00f8le deg mer eller mer langvarig st\u00f8l etter trening.<\/p>\n\n\n\n

5. Det gj\u00f8r vondt<\/em><\/p>\n\n\n\n

Varige smerter og verking i muskler og ledd er et typisk symptom p\u00e5 overtrening og kanskje for mye ensidig aktivitet? Driver du rovdrift p\u00e5 musklene, sier de gjerne fra. Smertene kan skyldes sm\u00e5skader, som lett kan forverres om du ikke f\u00e5r nok hvile.<\/p>\n\n\n\n

6. Du blir ofte syk<\/em><\/p>\n\n\n\n

Overtrening er en s\u00e5 stor belastning p\u00e5 kroppen at immunforsvaret svekkes. Det f\u00f8rer ofte til at du lettere blir forkj\u00f8let eller f\u00e5r virusinfeksjoner, s\u00e6rlig i luftveiene. En lett forkj\u00f8lelse kan ta seg opp i styrke hvis du er overtrent.<\/p>\n\n\n\n

7. Du sover ikke godt<\/em><\/p>\n\n\n\n

N\u00e5r kroppen over tid ikke har f\u00e5tt nok hvile kan den g\u00e5 inn i en tilstand der du har vanskelig for \u00e5 roe den ned og f\u00e5 den s\u00f8vnen du trenger. Det gj\u00f8r deg selvsagt enda mer utslitt og nedbrutt.<\/p>\n\n\n\n

8. Du mister matlysten<\/em><\/p>\n\n\n\n

Overtrening \u00f8ke niv\u00e5ene av hormoner i kroppen som f\u00f8rer til at du ikke orker s\u00e5 mye mat som du egentlig trenger. Utmattelse og engstelighet, som overtrening ofte f\u00f8rer med seg, kan i seg selv dempe appetitten.<\/p>\n\n\n\n

9. Du har h\u00f8y puls<\/em><\/p>\n\n\n\n

Hjertet klarer ikke \u00e5 roe seg ordentlig ned n\u00e5r det har v\u00e6rt overarbeidet over tid. Hvis hvilepulsen din er h\u00f8yere enn normalt kan det v\u00e6re fare p\u00e5 ferde. Du vil ogs\u00e5 kunne merke at pulsen ikke roer seg like fort etter anstrengelse. Dette kan ogs\u00e5 gi hodepine og s\u00e5kalte anstrengelsessmerter ved h\u00f8y intensitet.<\/p>\n\n\n\n

10. Menstruasjonen oppf\u00f8rer seg rart<\/em><\/p>\n\n\n\n

Overtrening, spesielt i selskap med underern\u00e6ring, kan f\u00f8re til at mensen slutter \u00e5 v\u00e6re regelmessig, eller at du helt mister den. Over tid kan dette gj\u00f8re deg mindre fruktbar, og svekke muligheten din til \u00e5 bli gravid.<\/p>\n\n\n\n

Farene ved overtrening:<\/strong><\/p>\n\n\n\n

-Formen vil stagnere eller g\u00e5 tilbake.<\/p>\n\n\n\n

-Hum\u00f8r, psyke og s\u00f8vn blir p\u00e5virket.<\/p>\n\n\n\n

-Du f\u00e5r mindre overskudd.<\/p>\n\n\n\n

-Kroppens temperaturregulering p\u00e5virkes. Du fryser lettere.<\/p>\n\n\n\n

-Forbrenningen senkes og kroppen vil spare energi. Dette resulterer ofte i \u00f8kt fettlagring.<\/p>\n\n\n\n

Tips:<\/strong><\/p>\n\n\n\n

Ikke sammenlign deg med andre. F\u00f8ler du deg ubrukelig fordi venninnen eller kompisen din trener oftere eller l\u00f8fter tyngre? Vi har forskjellig utgangspunkt. \u00c5 trene p\u00e5 h\u00f8yt niv\u00e5 krever \u00e5revis med gradvis tilpassing og opptrapping. Sammenlign deg med deg selv! \u00c5 f\u00f8re treningsdagbok gj\u00f8r det b\u00e5de lett og morsomt \u00e5 f\u00f8lge med p\u00e5 fremgangen. Da kan du lett se n\u00e5r du overg\u00e5r dine egne tider eller vekter. Det gir massevis av godf\u00f8lelse. Et annet viktig tips er \u00e5 kontakte en personlig trener for kyndig og riktig veiledning mot m\u00e5lene dine!<\/p>\n\n\n\n

 Hvordan kan du unng\u00e5 overtrening:<\/strong><\/p>\n\n\n\n

– Varier treningen, unng\u00e5 samme type belastning to dager p\u00e5 rad.<\/p>\n\n\n\n

– Spis nok karbohydrater i hele restitusjonstiden.<\/p>\n\n\n\n

– Spis nok og fokuser p\u00e5 de riktige proteinkildene.<\/p>\n\n\n\n

– F\u00e5 nok s\u00f8vn!<\/p>\n\n\n\n

– Trener du mer enn 3 ganger i uken b\u00f8r noen \u00f8kter v\u00e6re rolige.<\/p>\n\n\n\n

– Lytt til kroppen: Trener du 5 ganger i uken eller mer, og f\u00f8ler deg sliten og tung kan det v\u00e6re p\u00e5 tide med ekstra hvile.<\/p>\n\n\n\n

– Ha en hvileuke hver 3-5 uke, der du bare trener veldig lett og lystbetont (hvis du trener 5 ganger i uken eller mer).<\/p>\n\n\n\n

– Minst en dag i uken b\u00f8r du ta helt fri fra all trening, og da ha fokus p\u00e5 et bra n\u00e6ringsinntak og nok s\u00f8vn.<\/p>\n\n\n\n



Ta kontakt med v\u00e5re dyktige trenere om du er usikker, trenger veiledning og hjelp til \u00e5 optimalisere din trening!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

10 tegn p\u00e5 overtrening, 5 grunner til at du m\u00e5 unng\u00e5 det og 8 r\u00e5d p\u00e5 veien! Du vil bli […]<\/p>\n","protected":false},"author":10,"featured_media":1979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[10],"tags":[],"class_list":["post-1329","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening"],"yoast_head":"\nUnng\u00e5 overtrening med disse r\u00e5dene<\/title>\n<meta name=\"description\" content=\"Trening og aktivitet er viktig for alle. 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