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亚冠小组赛意外出局五个技巧让你跑步后快速恢复 冷热交替泡身体为最佳

作者:www.nbfce.com 时间:2018-5-8 19:49:40 | 本文已影响

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5个技巧让你跑步后快速恢复八月之后,即将进入跑马季,各大马拉松报名中签的消息层出不穷,你的训练程度到底如何对于跑步爱好者来说,备战马拉松是一个痛苦又幸福的过程,痛苦在于每周高强度的训练带来的肉体折磨,幸福在于比赛临近内心对参赛的期待。

当然,长期高强度的训练会给身体带来极大压力,如何快速恢复并进入下一阶段的训练对跑者来说极为重要。

除了平衡训练和优化饮食之外,还有很多手段能提高身体的恢复速度。对于马拉松训练而言,有两个传统的辅助手段,一个是冷热交替疗法,另一个是按摩疗法。

此外,压缩服装可能也会有用。

训练后充分的营养补充和彻底的放松训练,都是公认的能加快恢复的方法。

曾获得过两次旧金山马拉松冠军的美国知名跑者皮特·普菲青格在《你可以跑得更快》一书中对这些方法进行了详细介绍。冷热交替疗法交替疗法最好在跑步后20分钟内就进行,包括将身体反复浸入热水和冷水里,通常可以使用浴缸、家里可搬动的桶或者健身房里的设施。

这是冷热疗法的一种延伸。

典型的热水温度大约在35℃,而冷水温度可以在10℃~16℃左右。

水太热或太冷显然都有可能会发生危险。

以下是在家里可以进行的、实用的冷热交替疗法的替代方法:1.在浴缸里放满冷水,反复在浴缸里浸泡1分钟,然后用热水淋浴2~3分钟。

2.在炎热的天气里,用冷水洗澡(或直接把身体泡在海里或湖里)可以简单直接地驱散热空气。

3.在淋浴中交替使用热水和冷水。

虽然淋浴没有浸泡有效,但淋浴是一种更简单、更实用的方法。

按摩按摩公认的好处是增加按摩区域的血流量、促进肌肉放松、增加肌肉和周围结缔组织的机动性和灵活性、让运动员得到整体的放松、分解结疤的组织,以及识别肌肉的紧绷区域,在它们受伤之前就采取措施。

如果使用了正确的技巧,按摩会带来运动表现上的进步。

如果你负担得起按摩,坊间证据已经指出了按摩可以帮助你从刻苦的马拉松训练中得到迅速恢复。

为了更有效,运动按摩肯定是愉快的不适(即它不应该是温和无痛的)。

除了付费按摩之外,还应该辅以自我按摩,去按摩那些自己容易触摸到的紧绷肌肉,例如股四头肌、小腿和脚部。

训练后的营养越早通过补充一些卡路里来补充糖原储备,你为第二天训练所做的恢复也就越快。

关键的时间段是跑完之后的第一个小时。

如果你等到这个时间段以外,身体吸收和将卡路里转换成糖原的能力的下降会达到惊人的66%,同时,你可能会在第二天感觉倦怠。

在这个时间段内争取摄入300~400卡路里。

此时,身体可以将简单形式的碳水化合物最快地转换成糖原,所以优先考虑水果、果昔、运动饮料和能量棒。

另外,研究还表明一点点的蛋白质以1克蛋白质搭配4克碳水化合物的比例,会加速糖原储备的更新补充过程。

压缩服装在过去的几年里,压缩裤和压缩袜被广泛使用在训练和恢复中。

压缩服装会针对肌肉群施加外部压力。

最有效的产品使用的是逐级压缩,从脚部或脚踝部开始,越往上压力越小,直到臀部。

即使你不在跑步的过程中使用压缩产品,压缩袜对于一个正在旅行的马拉松选手来说,也是非常有用的,它可以消除坐飞机时会出现的肌肉僵硬和脚踝浮肿的现象。

冷身在强度训练后进行冷身环节的目的是让身体重新回到训练前的状态。

对于高强度训练或比赛后的恢复来说,这是至关重要的第一步。

一次彻底的冷身会对恢复起作用,通过消除肌肉中的乳酸、促使血流加快、降低肾上腺素水平以及减缓肌肉僵硬,它可以减少你未来受伤的可能性。

冷身应该从10~20分钟的轻松跑开始。

如果你已经累得跑不动,可以用步行相同的时间来代替,或者尝试其他轻松的交叉训练。

最佳的乳酸清除、肾上腺素降低的区间只会出现在以最大心率的60%~75%开始轻松跑,并且在最后的5分钟慢慢降速或者步行的训练中。

跑步后,你的肌肉是热的,血液流动速度也比较好,非常适合做拉伸,并且不容易受伤,所以这是温和拉伸肌肉的最佳时间。

原标题:5个技巧让你跑步后快速恢复冷热交替泡身体。


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