{"id":1888,"date":"2021-08-25T05:00:14","date_gmt":"2021-08-25T05:00:14","guid":{"rendered":"https:\/\/blog.lovelyketo.com\/?p=1888"},"modified":"2021-10-25T13:03:28","modified_gmt":"2021-10-25T13:03:28","slug":"how-to-tell-if-youre-over-exercising","status":"publish","type":"post","link":"https:\/\/blog.lovelyketo.com\/sv\/hur-man-berattar-om-man-ar-overtranad\/","title":{"rendered":"S\u00e5 vet du om du tr\u00e4nar f\u00f6r mycket"},"content":{"rendered":"<p><span style=\"color: #333333;\">N\u00e4r du precis har kommit ig\u00e5ng med tr\u00e4ningen \u00e4r det m\u00e5nga saker du m\u00e5ste t\u00e4nka p\u00e5. Hur man l\u00e4gger upp ett s\u00e4kert och effektivt program som inneh\u00e5ller r\u00e4tt m\u00e4ngd konditionstr\u00e4ning och r\u00e4tt typ av styrketr\u00e4ning, till exempel.<\/span><\/p>\n<p><span style=\"color: #333333;\">Du m\u00e5ste ocks\u00e5 t\u00e4nka p\u00e5 den mentala sidan av tr\u00e4ningen, hur du blir och f\u00f6rblir motiverad, hur du undviker att hoppa \u00f6ver dina tr\u00e4ningspass n\u00e4r livet kommer i v\u00e4gen och hur du undviker att \u00f6vertr\u00e4na.\u00a0<\/span><\/p>\n<h5><span style=\"color: #000000;\">TA REDA P\u00c5 MER:<\/span> <span style=\"color: #008000;\"><a style=\"color: #008000;\" href=\"https:\/\/blog.lovelyketo.com\/sv\/10-tips-for-att-kombinera-bra-nutrition-och-fysisk-aktivitet\/\">10 tips f\u00f6r att kombinera bra kost och fysisk aktivitet<\/a><\/span><\/h5>\n<h4><span style=\"color: #000000;\">Hur man vet om man \u00f6verdriver<\/span><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-1891\" src=\"https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/exhausted-sporty-girl-P9UMSVL-min-1024x683.jpg\" alt=\"utmattad-sportig-kvinna\" width=\"1024\" height=\"683\" srcset=\"https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/exhausted-sporty-girl-P9UMSVL-min-1024x683.jpg 1024w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/exhausted-sporty-girl-P9UMSVL-min-300x200.jpg 300w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/exhausted-sporty-girl-P9UMSVL-min-768x512.jpg 768w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/exhausted-sporty-girl-P9UMSVL-min-1536x1024.jpg 1536w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/exhausted-sporty-girl-P9UMSVL-min-2048x1365.jpg 2048w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/exhausted-sporty-girl-P9UMSVL-min-800x533.jpg 800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"color: #333333;\">S\u00e5 hur vet man hur mycket som \u00e4r f\u00f6r mycket? Du m\u00e5ste l\u00e4ra dig att lyssna p\u00e5 din kropp p\u00e5 ett helt nytt s\u00e4tt.<\/span><\/p>\n<p><strong><span style=\"color: #000000;\">Det finns n\u00e5gra mycket tydliga tecken p\u00e5 \u00f6vertr\u00e4ning, bland annat f\u00f6ljande:<\/span><\/strong><\/p>\n<ul>\n<li><span style=\"color: #333333;\">S\u00f6mnl\u00f6shet;<\/span><\/li>\n<li><span style=\"color: #333333;\">V\u00e4rk eller sm\u00e4rta i muskler och\/eller leder;<\/span><\/li>\n<li><span style=\"color: #333333;\">Utmattning;<\/span><\/li>\n<li><span style=\"color: #333333;\">Huvudv\u00e4rk;<\/span><\/li>\n<li><span style=\"color: #333333;\">F\u00f6rh\u00f6jd morgonpuls;<\/span><\/li>\n<li><span style=\"color: #333333;\">Pl\u00f6tslig of\u00f6rm\u00e5ga att slutf\u00f6ra tr\u00e4ningspass;<\/span><\/li>\n<li><span style=\"color: #333333;\">K\u00e4nner dig omotiverad och saknar energi;<\/span><\/li>\n<li><span style=\"color: #333333;\">\u00d6kad k\u00e4nslighet f\u00f6r f\u00f6rkylningar, halsont och andra sjukdomar;<\/span><\/li>\n<li><span style=\"color: #333333;\">F\u00f6rlust av aptit;<\/span><\/li>\n<li><span style=\"color: #333333;\">Minskad prestanda.<\/span><\/li>\n<\/ul>\n<blockquote><p><strong><span style=\"color: #008000;\">Om du inser att dina tr\u00e4ningspass blir lidande och du har tappat intresse och energi, \u00e4r det en bra tid att ta en paus fr\u00e5n din rutin.<\/span><\/strong><\/p><\/blockquote>\n<p><span style=\"color: #333333;\">Det kan inneb\u00e4ra n\u00e5gra dagar till en vecka av fullst\u00e4ndig vila eller att g\u00f6ra n\u00e5got enkelt som yoga eller stretching. Tricket \u00e4r att lyssna p\u00e5 ditt sinne och din kropp och l\u00e5ta dem ta en paus om de beh\u00f6ver det. Du kommer att komma tillbaka till tr\u00e4ningen utvilad och full av energi.<\/span><\/p>\n<h5><span style=\"color: #000000;\">TA REDA P\u00c5 MER: <span style=\"color: #008000;\"><a style=\"color: #008000;\" href=\"https:\/\/blog.lovelyketo.com\/sv\/find-the-right-type-of-yoga-for-you\/\">Hitta r\u00e4tt typ av yoga f\u00f6r dig<\/a><\/span><\/span><\/h5>\n<h4><span style=\"color: #000000;\">Hur mycket \u00e4r tillr\u00e4ckligt?<\/span><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-1893\" src=\"https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/exhausted-man-lying-on-a-gym-floor-after-working-o-CJVN7A2-min-1024x683.jpg\" alt=\"utmattad-man-ligger-p\u00e5-golvet-i-ett-gym-efter-workout\" width=\"1024\" height=\"683\" srcset=\"https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/exhausted-man-lying-on-a-gym-floor-after-working-o-CJVN7A2-min-1024x683.jpg 1024w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/exhausted-man-lying-on-a-gym-floor-after-working-o-CJVN7A2-min-300x200.jpg 300w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/exhausted-man-lying-on-a-gym-floor-after-working-o-CJVN7A2-min-768x512.jpg 768w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/exhausted-man-lying-on-a-gym-floor-after-working-o-CJVN7A2-min-1536x1024.jpg 1536w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/exhausted-man-lying-on-a-gym-floor-after-working-o-CJVN7A2-min-2048x1365.jpg 2048w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/exhausted-man-lying-on-a-gym-floor-after-working-o-CJVN7A2-min-800x533.jpg 800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"color: #333333;\">S\u00e5 hur undviker man detta? Det handlar om att testa sina gr\u00e4nser utan att g\u00e5 f\u00f6r l\u00e5ngt. Vi vet att det inte \u00e4r ett exakt svar, men alla <a href=\"https:\/\/fastketo.diet\/ketogenic-diet-and-sports-possible-difficulties-or-side-effects-for-athletes-and-athletes\/\">kroppen reagerar olika p\u00e5 tr\u00e4ning<\/a>s\u00e5 det \u00e4r bara att vara uppm\u00e4rksam och ta det lugnt n\u00e4r du k\u00e4nner att n\u00e5got inte st\u00e5r r\u00e4tt till med din kropp. <\/span><\/p>\n<p><strong><span style=\"color: #000000;\">Prova n\u00e5gra av dessa tips f\u00f6r att undvika f\u00f6r mycket tr\u00e4ning och h\u00e5lla din kropp frisk och v\u00e4ltr\u00e4nad:<\/span><\/strong><\/p>\n<ul>\n<li><span style=\"color: #333333;\"><strong><span style=\"color: #008000;\">Ta det lugnt med tr\u00e4ningen<\/span><\/strong> - Om du har varit stillasittande eller bara lite aktiv under en l\u00e4ngre tid \u00e4r det viktigt att du tar det lugnt med tr\u00e4ningen. B\u00f6rja med n\u00e5got enkelt som 3 dagar i veckan med promenader eller n\u00e5gon annan konditionstr\u00e4ning och ett grundl\u00e4ggande styrkeprogram ett par g\u00e5nger i veckan.<\/span><\/li>\n<li><span style=\"color: #333333;\"><strong><span style=\"color: #008000;\">H\u00e5ll dina tr\u00e4ningspass enkla<\/span><\/strong> - B\u00f6rja med bara ett set av dina styrke\u00f6vningar och fokusera mer p\u00e5 att l\u00e5ngsamt bygga upp uth\u00e5llighet under dina konditionstr\u00e4ningspass snarare \u00e4n att br\u00e4nna en massa kalorier. Det kan komma senare.<\/span><\/li>\n<li><span style=\"color: #333333;\"><strong><span style=\"color: #008000;\">Ta extra vilodagar vid behov<\/span><\/strong> - Att b\u00f6rja med n\u00e5got nytt kommer ofta att g\u00f6ra din kropp \u00f6m. Var beredd p\u00e5 det och ta vilodagar n\u00e4r du beh\u00f6ver. Du kommer inte att ha samma energiniv\u00e5er fr\u00e5n dag till dag eller ens fr\u00e5n vecka till vecka.<\/span><\/li>\n<li><span style=\"color: #333333;\"><span style=\"color: #008000;\"><strong>R\u00e5dg\u00f6r med en personlig tr\u00e4nare<\/strong><\/span> - \u00c4r du os\u00e4ker p\u00e5 var du ska b\u00f6rja eller vad du ska g\u00f6ra? Det h\u00e4r \u00e4r ett perfekt tillf\u00e4lle att tr\u00e4ffa ett proffs som kan titta p\u00e5 din historia, konditionsniv\u00e5 och dina m\u00e5l och ta fram ett program som uppfyller dina behov.<\/span><\/li>\n<\/ul>\n<h5><span style=\"color: #000000;\">TA REDA P\u00c5 MER:<\/span> <span style=\"color: #008000;\"><a style=\"color: #008000;\" href=\"https:\/\/blog.lovelyketo.com\/sv\/att-trana-pa-keto-ar-det-sakert\/\">Tr\u00e4ning p\u00e5 KETO: \u00c4r det s\u00e4kert?<\/a><\/span><\/h5>\n<p>&nbsp;<\/p>\n<p><div class=\"html-banner\"><style>\r\na.btn{display:inline-block;text-align:center;font-weight:300;}\r\n.btn{color:#fff;cursor:pointer;font-weight:300;font-size:14px;font-family:Montserrat,sans-serif;-webkit-user-select:none;-moz-user-select:none;-ms-user-select:none;user-select:none;}\r\n.btn:focus{outline:0;}\r\n.btn-wide{width:100%;}\r\n.btn-wide{max-width:100%;border-radius:50px;border:none;background:0 0;padding:15px;margin-bottom:15px;}\r\n.btn-wide,a.male{background-image:-webkit-gradient(linear,left top,right top,from(#41cdc6),to(#7b7de8));background-image:-o-linear-gradient(left,#41cdc6,#7b7de8);background-image:linear-gradient(to right,#41cdc6,#7b7de8);position:relative;}\r\n.male{text-align:left;padding-left:60px;font-weight:500;}\r\n.male img{position:absolute;left:25px;width:25px;-webkit-transform:translateY(-50%);-ms-transform:translateY(-50%);transform:translateY(-50%);top:50%;}\r\na.female{background-image:-webkit-gradient(linear,left top,right top,from(#de7efe),to(#fc3969));background-image:-o-linear-gradient(left,#de7efe,#fc3969);background-image:linear-gradient(to right,#de7efe,#fc3969);position:relative;text-align:left;padding-left:60px;font-weight:500;}\r\n.female img{position:absolute;left:25px;width:25px;-webkit-transform:translateY(-50%);-ms-transform:translateY(-50%);transform:translateY(-50%);top:50%;}\r\na.next{position:relative;}\r\na.next:after{content:'';position:absolute;right:10px;top:50%;-webkit-transform:translateY(-50%);-ms-transform:translateY(-50%);transform:translateY(-50%);background-image:url(https:\/\/fastketo.fit\/images\/quiz\/forward.svg);width:30px;height:30px;background-size:contain;background-repeat:no-repeat;background-position:center;}\r\n@media only screen and (min-width:480px){\r\n.btn-wide{width:300px;}\r\n}\r\na.next:after{background-image:url(https:\/\/fastketo.fit\/images\/quiz\/forward.svg);}\r\na.male{font-weight:500;}\r\n.btn-wide{background:#63c6c2;background:-moz-linear-gradient(left,#63c6c2 0,#7e81be 90%);background:-webkit-linear-gradient(left,#63c6c2 0,#7e81be 90%);background:linear-gradient(to right,#63c6c2 0,#7e81be 90%);}\r\n\r\na.next:after{content:none;}\r\na.next *{box-sizing:border-box;}\r\na.next{width:250px;height:250px;border-radius:50%;display:inline-flex;flex-flow:column;padding:0;justify-content:center;align-items:center;background:0 0;}\r\n.female img,.male img{position:relative;left:0;width:60px;-webkit-transform:translateY(0);-ms-transform:translateY(0);transform:translateY(0);top:0;}\r\na.next span{font-size:18px;margin-top:10px;font-weight:700;}\r\n@media (max-width:767px){\r\na.next{width:200px;height:200px;}\r\n}\r\n\r\n\/*! CSS Used from: Embedded *\/\r\n.r-cta-wr{display:flex;align-items:center;justify-content:center;}\r\na.next{margin-bottom:15px;background:red;width:200px;height:60px;border-radius:10px;margin:0px 12px;padding:10px 20px;box-sizing:border-box;display:flex;align-items:center;justify-content:space-between;text-decoration:none;flex-flow:row;}\r\n.g-but-1 img{width:30px;}\r\n.g-but-1{display:flex;align-items:center;}\r\n.g-but-1 span{margin-top:0px!important;margin-left:5px;font-weight:600!important;font-size:16px!important;}\r\n.r-f-ico{width:25px;height:25px;background-image:url(https:\/\/fastketo.fit\/images\/quiz\/forward.svg);background-size:cover;border-radius:100%;border:1px solid #fff;box-shadow:0px 0px 2px #fff;}\r\na.next.female{background-image:-webkit-gradient(linear,left top,right top,from(#de7efe),to(#fc3969));background-image:-o-linear-gradient(left,#de7efe,#fc3969);background-image:linear-gradient(to right,#de7efe,#fc3969);box-shadow:2px 2px 10px #cb5d7c;}\r\na.next.male{background-image:-webkit-gradient(linear,left top,right top,from(#41cdc6),to(#7b7de8));background-image:-o-linear-gradient(left,#41cdc6,#7b7de8);background-image:linear-gradient(to right,#41cdc6,#7b7de8);box-shadow:2px 2px 10px #7b7de8;}\r\n.cta-title{font-weight:bold;font-size:13px;margin-bottom:15px;text-align:center;}\r\n@media (max-width:450px){\r\n.r-cta-wr{flex-wrap:wrap;}\r\na.next{margin:0px 12px 20px;}\r\n}\r\n\r\na.btn.btn-wide.next.static.home-quiz:hover {\r\n    color: #fff;\r\n    opacity: 0.8;\r\n}\r\n<\/style>\r\n\r\n<div class=\"r-cta-in\">\r\n                                        <div class=\"cta-title\">\r\n                                            G\u00d6R ETT 1-MINUTS TEST\r\n                                        <\/div>\r\n                                        <div class=\"r-cta-wr\">\r\n                                            <a href=\"https:\/\/lovelyketo.com\/start\/female\" target=\"_blank\" data-answer=\"female\" class=\"btn btn-wide female next static home-quiz\" rel=\"noopener\">\r\n                                                <div class=\"g-but-1\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/lovelyketo.com\/images\/quiz\/women.svg\">\r\n                                                    <span>Kvinna<\/span>\r\n                                                <\/div>\r\n                                                <div class=\"r-f-ico\"><\/div>\r\n                                                                \r\n                                            <\/a>\r\n                                            <a href=\"https:\/\/lovelyketo.com\/start\/male\" target=\"_blank\" data-answer=\"male\" class=\"btn btn-wide male next static home-quiz\" rel=\"noopener\">\r\n                                                <div class=\"g-but-1\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/lovelyketo.com\/images\/quiz\/men.svg\">\r\n                                                    <span>Man<\/span>\r\n                                                <\/div>\r\n                                                <div class=\"r-f-ico\"><\/div>\r\n                                                                \r\n                                            <\/a>\r\n                                        <\/div>\r\n                                    <\/div><\/div><\/p>","protected":false},"excerpt":{"rendered":"<p>N\u00e4r du precis har kommit ig\u00e5ng med tr\u00e4ningen m\u00e5ste du oroa dig f\u00f6r m\u00e5nga saker. Hur man l\u00e4gger upp ett s\u00e4kert och effektivt program som inneh\u00e5ller r\u00e4tt m\u00e4ngd konditionstr\u00e4ning och r\u00e4tt typ av styrketr\u00e4ning, till att b\u00f6rja med. Och du m\u00e5ste ocks\u00e5 t\u00e4nka p\u00e5 den mentala sidan av tr\u00e4ning, hur du f\u00e5r och h\u00e5ller dig motiverad och hur du undviker att hoppa \u00f6ver dina tr\u00e4ningspass n\u00e4r livet kommer i v\u00e4gen och hur du inte \u00f6vertr\u00e4nar.  HITTA MER: 10 tips f\u00f6r att kombinera bra kost och fysisk aktivitet Hur man vet om man \u00f6verdriver S\u00e5, hur g\u00f6r man [...]<\/p>","protected":false},"author":1,"featured_media":1892,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[48,49],"tags":[51,54,43,58,53,46],"yst_prominent_words":[],"class_list":["post-1888","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health","tag-advice","tag-fitness","tag-health","tag-weight-loss","tag-workout","tag-yoga","post--single"],"_links":{"self":[{"href":"https:\/\/blog.lovelyketo.com\/sv\/wp-json\/wp\/v2\/posts\/1888","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.lovelyketo.com\/sv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.lovelyketo.com\/sv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/sv\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/sv\/wp-json\/wp\/v2\/comments?post=1888"}],"version-history":[{"count":5,"href":"https:\/\/blog.lovelyketo.com\/sv\/wp-json\/wp\/v2\/posts\/1888\/revisions"}],"predecessor-version":[{"id":2047,"href":"https:\/\/blog.lovelyketo.com\/sv\/wp-json\/wp\/v2\/posts\/1888\/revisions\/2047"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/sv\/wp-json\/wp\/v2\/media\/1892"}],"wp:attachment":[{"href":"https:\/\/blog.lovelyketo.com\/sv\/wp-json\/wp\/v2\/media?parent=1888"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/sv\/wp-json\/wp\/v2\/categories?post=1888"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/sv\/wp-json\/wp\/v2\/tags?post=1888"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/sv\/wp-json\/wp\/v2\/yst_prominent_words?post=1888"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}