健身基础知识:恢复

朱莉娅·马拉科夫(Julia Malacoff)
经过朱莉娅·马拉科夫(Julia Malacoff)
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健身基础知识:恢复

许多人相信恢复例程仅适用于敬业的运动员。但是,根据健身专家的说法,事实并非如此。认证的力量和条件专家Erika Lee Sperl说:“所有锻炼,训练,竞争或刚刚开始将体育活动实施到生活中的人都可以从各种恢复工具中受益。”

A recovery routine can help prevent injuries, allow for cellular repair, provide a mental break, and help you become stronger, faster and more mentally and physically sound, Sperl says. But what does “recovery” mean, exactly, and how can you create a routine of your own? Answers, ahead.

recovery

“在潜水之前ice bath或购买massage gun,重要的是要了解真正的恢复是什么。MissionMVMT。“恢复是锻炼后实际收益后的一段时间。”运动时,您将身体承受“压力”。这是一种很好的压力,但是您的身体仍然需要时间来适应它。“锻炼的目的是创造机会从中恢复。”

That’s when all the parts of your body and mind that are stressed by exercise have有机会修理自己— think: muscle fibers, energy systems and even your mental stamina. What’s more, they get stronger via the repair process. (Provided you’re not锻炼过度。)

“正如锻炼对于提高身体能力至关重要一样,恢复对于允许身体修复,重建和应对其环境的需求和压力同样重要。”迈克·克兰西(Mike Clancy),一名经过认证的力量和调节教练。

最常见的恢复形式是休假时间,例如休息日。

“强制的休息日是一个有争议的话题,” Elwood says. Some people look forward to their days off, but others find it hard to intentionally slow down. While Elwood won’t go as far as to say rest days are necessary, he does think taking time to rest and recover is very important.

Ultimately, it comes down to your individual goals and preferences. But there are some guidelines that can help you choose the number of rest days per week that feel right for you, as well as when to take them.

“The ideal time for a rest day is dependent upon training goals, training age (or how long you’ve been working out), fitness status, current training schedule, upcoming competitions, and the often hard to grasp concept of ‘listening to your body,’” Sperl says. “It may be one day of complete rest,一个积极的康复日或每个的倍数。这完全取决于您的培训要求和目标。”

recovery

对于大多数人来说,2或3对1的1点时间表效果很好。埃尔伍德说:“这意味着您需要训练2或3天,然后休息一天。”

Unless you’re a professional athlete or have the ability to build your life around your training schedule, it may make sense to schedule your rest days on your busiest days of the week, Elwood says.

recovery

If you don’t like taking total rest days, try active recovery days. “Active recovery involves low-intensity movements and activities that promote blood circulation, soreness reduction and repair of the body without taxing or stressing the tissues to the point of fatigue,” Clancy explains. That might mean taking a long walk, lightly stretching, getting a massage, or playing a low-intensity sport.

Use metrics to inform scheduling (if you have access to them). For more advanced exercisers, using metrics like心率变异性可能会帮助您弄清楚您是否需要休息一天。但这是一种更复杂的方法,因此除非您可以随时获得此信息并喜欢跟踪它,否则无需进行。

recovery

“Oftentimes, a lack of motivation or concentration can also be your body’s way of telling you it’s time to kick up your feet for a day or two,” says劳伦·塞布(Lauren Seib),经过认证的私人教练。“听你的身体告诉你什么!”

最重要的是,你的恢复程序personalized, Sperl says. “Everyone trains differently: different activities, intensities and purposes. We don’t all have the same recovery needs, access to tools or injury history,” she adds. “These should all be taken into consideration when developing an individualized recovery routine.”

似乎您需要一堆精美的工具来实施坚实的例程。Sperl说,高科技设备等高科技设备等振动泡沫辊和打击乐器枪支枪支可以提供帮助,但并不是必需的。“恢复的三个最重要组成部分是营养,睡眠和肌肉骨骼系统。”这是覆盖基地的方法。

营养:Elwood建议不要订阅特定的饮食,而是建议专注于补充液体,蛋白质和碳水化合物,以充分恢复。

Sleep:Practicingbasic sleep hygiene,就像每晚7-8小时并在凉爽的黑暗房间里睡觉一样,可以确保您的身体得到时间和休息需要修复。

肌肉骨骼系统:Practices that work on your musculoskeletal system don’t move the needle as much as sleep and nutrition, but they can be helpful, Elwood says. Methods like移动性工作,自我肌筋膜释放(例如foam rolling),桑拿,电刺激,甚至massage可以帮助您的身体感觉最好。

About the Author

朱莉娅·马拉科夫(Julia Malacoff)
朱莉娅·马拉科夫(Julia Malacoff)

朱莉娅(@jmalacoff)是一位经验丰富的作家和编辑,专注于健身,营养和健康。她还是经过认证的私人教练和精确营养1级教练。她每天都在阿姆斯特丹骑自行车,并在世界各地旅行,以寻找艰难的汗水和最好的素食美食。

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