qt
发帖数: 9432 | 1 rt, 多少运动量叫适量呢？
不是有小白鼠试验证明低卡路里饮食有助于长寿，也就是代谢慢点能长寿。
可是又说生命在于运动，运动以后人的身体精神会好很多。
我想量很重要，不能不运动也不能运动过量。
但是多少是适量呢？跑马的大家但不担心膝盖磨损？
我看有些美国老太年纪很大身材很运动一看就是经常健身的,可是脸上的褶子真是不能
看，胳膊和腿上也有褶子，中国同样年纪的老太们虽然身材不好可是褶子少多了。会不
会和她们过量运动有关阿？ | M*****a
发帖数: 2054 | 2 我已经运动过量了。。。
【在 qt 的大作中提到】
: rt, 多少运动量叫适量呢？
: 不是有小白鼠试验证明低卡路里饮食有助于长寿，也就是代谢慢点能长寿。
: 可是又说生命在于运动，运动以后人的身体精神会好很多。
: 我想量很重要，不能不运动也不能运动过量。
: 但是多少是适量呢？跑马的大家但不担心膝盖磨损？
: 我看有些美国老太年纪很大身材很运动一看就是经常健身的,可是脸上的褶子真是不能
: 看，胳膊和腿上也有褶子，中国同样年纪的老太们虽然身材不好可是褶子少多了。会不
: 会和她们过量运动有关阿？
| qt
发帖数: 9432 | 3 怎么判断的？
【在 M*****a 的大作中提到】
: 我已经运动过量了。。。
| m*********3
发帖数: 5381 | 4 他们身上的折子和运动无关，是不同的皮肤
【在 qt 的大作中提到】
: rt, 多少运动量叫适量呢？
: 不是有小白鼠试验证明低卡路里饮食有助于长寿，也就是代谢慢点能长寿。
: 可是又说生命在于运动，运动以后人的身体精神会好很多。
: 我想量很重要，不能不运动也不能运动过量。
: 但是多少是适量呢？跑马的大家但不担心膝盖磨损？
: 我看有些美国老太年纪很大身材很运动一看就是经常健身的,可是脸上的褶子真是不能
: 看，胳膊和腿上也有褶子，中国同样年纪的老太们虽然身材不好可是褶子少多了。会不
: 会和她们过量运动有关阿？
| M*****a
发帖数: 2054 | 5 极度疲劳，恢复慢，身体感觉重
【在 qt 的大作中提到】
: 怎么判断的？
| w***n
发帖数: 9040 | 6 The Big Book of Endurance Training and Racing
By Dr. Philip Maffetone
CHAPTER 8
THE OVERTRAINING SYNDROME
Overtraining is the most common problem that prevents endurance
athletes from reaching their potential. It’s also the most common cause of
injury and ill-health for millions of athletes. And overtraining is a
problem
that many athletes, coaches, and health-care professionals don’t recognize
until it becomes a more serious condition.
As a result, overtraining is not recognized soon enough to prevent loss of
training time, injury, ill-health, or poor performance. In other words,
overtraining is too often remedied in a reactive way, after it’s happened,
rather than preventatively. Overtraining is the accumulation of various
physical, chemical, and mental stresses.
Overtraining has been traditionally described as diminished
performance that results from an increase in either training volume or
intensity. Let me emphasize this point again: Overtraining is an imbalance
in our simple endurance equation:
Training = Work + Rest
Overtraining has multiple causes and effects—and all are associated
with brain, muscle, metabolic, and other problems. Because of this
complex overlapping, it makes better sense to use a broader term known
as “overtraining syndrome.” This condition can vary considerably from one
athlete to another, including its signs, symptoms, and onset.
Prevention and correction of the overtraining syndrome begin with
careful, ongoing assessments. Observing subtle symptoms in their earliest
stages are crucial to the prevention of further regression. You might be
experiencing increased stress. The MAF Test is also a powerful tool for
assessing overtraining as it begins to develop and may provide the first
objective sign—a red flag telling you to pause, listen to your body, and
make appropriate changes. Otherwise, the next indication, one more
obvious, will be a physical injury that impairs training, illness that
interferes
with racing, or worsening performances.
The Big Picture
Let’s look at the big picture of overtraining, not just its more obvious
components. This is a holistic approach. And to do so, we first need to
take a look at how our nervous system works since this will have a
profound impact on how the body responds to training.
Understanding the details of the brain and the rest of the nervous
system, and all its components, including the autonomic system, can get
quite complicated. So here’s an analogy. Consider a house with all the
many wires going throughout, some wires being different types for specific
purposes. All these wires represent different parts of the nervous system.
Some go to switches and lights, some to large users of electricity like air
conditioners and refrigerators, still others to phones and modems, while
others to low voltage devices like doorbells. The brain would be like the
main electric box, and the autonomic system comprised of a cable of two
wires, like those used for phone lines: one wire for sympathetic and
another for parasympathetic.
The sympathetic part of the autonomic system raises your heart rate and
blood pressure, increases muscle power and speed, and other actions
used in a race, for example. We feel this as pre-race tension, an important
way to prepare for competition. The parasympathetic part is important for
recovery, relaxation of muscles, slowing the heart rate, and lowering blood
pressure. And it activates the intestines for better digestion.
The sympathetic has been compared to the accelerator in your car,
making things go faster, while the parasympathetic component is likened
to the brakes, slowing it down.
While the autonomic system functions automatically, we can influence it
through lifestyle. The sympathetic part tends to be ready to go into action
much of the time, so we often control autonomic function through the
addition of more parasympathetic activities to balance both. We can do
this by choosing to relax, by meditating, and by avoiding too much caffeine
(a sympathetic stimulator).
When autonomic imbalance occurs, it’s usually associated with too
much sympathetic and too little parasympathetic activity; with chronic
imbalance, as seen in the third stage of stress, just the opposite occurs:
the sympathetics “burn out” and can’t function well, and the
parasympathetics take over. Overtraining follows this pattern and, the
same as Selye’s General Adaptation Syndrome, has three stages of
stress.
The negative consequences of overtraining are often gradual. The body
is quite good at masking the earliest symptoms. But overtraining is a
canny adversary. The problems it engenders will triumph in the end, unless
changes are made to training, diet, and stress level.
Stage 1 or functional overtraining. The onset and earliest stage,
very subtle indicators can clue you in that you’re heading for more
serious problems.
Stage 2 or sympathetic overtraining. Brain and nervous system and
hormonal imbalances cause a variety of signs and symptoms.
Stage 3 or parasympathetic overtraining. A serious condition, it
results in exhaustion, severely affecting the nervous system, muscles,
and hormonal levels.
The overtraining syndrome typically results in poor athletic performance,
structural injury, such as in the foot, knee, or lower back, secondary to
muscle imbalance, and metabolic problems, such as fatigue, infection,
bone loss, sexual dysfunction, altered mood states, and brain and nervous
system dysfunction. The signs and symptoms go beyond training and
competition problems; they can even affect a person’s quality of life,
sometimes for many years. More importantly, in the earliest stage many of
the problems of overtraining are somewhat vague and indistinct unless a
careful evaluation is made.
While we think of overtraining as being only sports-related, other lifestyle
factors may contribute to the cause. Increased work, family or job stress,
social obligations, raising children, poor sleep habits, and other factors
can significantly and indirectly contribute to overtraining.
Functional Conditions
The earliest onset of overtraining can be very elusive. This is an example
of a functional problem, often with few, if any, obvious signs or symptoms
to let you know something is wrong. Understanding functional conditions is
very important especially in relation to understanding the first stage of
the
overtraining syndrome.
Functional conditions in athletes are common. While some have serious
symptoms, such as debilitating pain, even these problems are usually not
accompanied by serious conditions, such as a torn tendon or broken bone.
Functional problems are sometimes called “subclinical.” This state of
dysfunction makes up the majority of complaints by athletes. For example,
a cyclist may have low back pain, whether mild or severe, but show no
positive neurological, X-ray, or MRI findings. Another person may
experience significant fatigue but show normal values in all blood, urine,
and other tests. Yet another person has acute diminishing athletic
performance but by all standard medical assessments continues to be in
the so-called normal ranges. This contributes to serious frustration in the
athlete, who as a result often goes from one health-care professional to
another looking for a traditional diagnosis. However, a standard diagnosis
—a ruptured disc in the case of back pain, pernicious anemia in those very
fatigued—is not appropriate for these functional problems. Moreover, there
are no common names that can be attached to functional problems.
Unfortunately, many patients expect and want a fancy medical name for
their problem; when they have one, accurate or not, misdiagnosed or not,
they embrace it.
In my own practice, some patients even listed conditions on the forms
they initially filled out before meeting with me that included fancy
diagnoses
such as Osgood Slaughter’s disease (a childhood condition of the
shinbone below the knee). When I asked them about it, they would say that
the diagnosis was given to them twenty years earlier; they’ve been holding
on to this “condition” for two decades!
Lateral knee pain in an endurance athlete is another example, typically
the result of simple muscle imbalance, no matter how serious the pain. But
explaining that to some patients is not as reassuring or comforting as
calling it “iliotibial band syndrome.” Worse is that western medical
practice
and health-care insurance companies demand a standard diagnosis, one
from a long list of possibilities they provide, for each condition. But
explaining the real condition to an insurance company and not playing the
name game results in less or, more often, no coverage. This has resulted
in doctors coming up with the closest named condition regardless of the
accuracy of the diagnosis. I often made fun of this dilemma by saying to
athletes, after they didn’t get an expected named condition, that I could
make up a name if it would make them feel better. That often produced a
nervous laugh. I would then explain my findings, mentioning significant
factors such as muscle imbalance and inflammation; how the injury could
have occurred (improper bike form); how it could be corrected (through
biofeedback and dietary changes); and how soon they’d be free from pain
and begin to train again.
Another type of functional problem can occur in many athletes who
possess various signs and symptoms not related to an injury or disease.
Examples include an elevated resting heart rate, low body temperature,
irregular gait, and other abnormal findings. In many cases, these functional
problems are not only manifestations of the pre-injury state, but contribute
to a lack of endurance progress. They’re much easier to observe in an
athlete, rather than for an athlete himself to feel it. Watching an athlete
run,
bike, or swim, for example, often shows these physical irregularities. This
is known as “body language”—observing how the body portrays some
imbalance. If left unchecked, it may result in an overtraining related
injury,
or eventually even disease.
Functional problems make it easier to understand that an injury is not
always synonymous with pain, trauma, or obvious debilitation. It is possible
for an injury to be an asymptomatic dysfunction, producing no symptoms.
A functional injury is a dysfunction in the body’s structural, chemical, or
mental and emotional process. It is somewhere between the state of
optimal health or excellent function and specific injury or disease. A
common functional problem in an endurance athlete marks the first stage
of the overtraining syndrome.
Stage 1: Functional Overtraining
The first stage of overtraining is not usually accompanied by obvious
problems, but rather, by very subtle or subclinical ones. The most obvious
may be an abnormal plateau or regression in your MAF Test, indicating an
imbalance between aerobic and anaerobic function. In addition, changes
in such measurements as heart rate variability begin to appear, and
resting heart rate may start to rise.
Interestingly, this first stage of overtraining is sometimes accompanied
by a sudden, short-lived improvement in competitive performance that may
convince one that training is progressing well. This temporary
improvement, which often exists in one race, for example, may be caused
by the autonomic nervous system imbalance resulting in overactivity of the
sympathetic part, temporarily improving muscle function and strength. This
is accompanied by an imbalance between the aerobic and anaerobic
systems.
The aerobic and anaerobic imbalance may be determined by various
tests, some of which are not readily accessible to many athletes. These
include an evaluation of respiratory quotient (RQ), salivary cortisol
measurements, and others. However, the easiest evaluations for all
athletes are the MAF Test and testing the resting heart rate. In addition,
comparing max aerobic training performance, such as the first mile of an
MAF Test, with competitive performance, such as the average pace per
mile in a 10K race, could demonstrate this imbalance. Runners, for
example, will have a relatively slower aerobic pace, as per their MAF Test,
compared to a faster race pace. This occurs because, in this first stage of
overtraining, the aerobic system is deficient, while the anaerobic system is
overactive.
Stage 1 overtraining develops out of the phenomenon of overreaching,
the normal state in which athletes train slightly beyond their ability. This
slight stress on the body’s physical, chemical, and mental state is an
important aspect of becoming a better athlete, so it’s necessary. In fact,
studies show this gray area between easy training and overtraining—
overreaching—can boost performance. But without backing off, many
athletes continue pushing down the road to overtraining. Exactly when you
go from overreaching to overtraining is difficult to assess. But if the MAF
Test shows a slowing of pace, you’ve passed the normal state of
overreaching into the first stage of overtraining. You may even have one
last good performance in you, although in some cases you’re already
injured and can’t race. In the overreaching state, more time is needed for
recovery, and when this is not done, the onset of overtraining amplifies
minor functional imbalances, often progressing to symptoms of pain or
fatigue, along with signs of higher resting heart rates and slowing MAF
Tests.
The first stage of overtraining is usually accompanied by two other
functional problems. The first is adrenal gland dysfunction and, typically,
aerobic deficiency is also part of the overtraining syndrome at this early
period. Fatigue, physical injury, sleeping irregularities, abnormal hunger,
or
cravings, especially for sweets and refined carbohydrates, and other
complaints related to adrenal and aerobic problems mark a more obvious
Stage 1 overtraining. Some athletes may be unable to lose that extra body
fat, get sleepy after meals, and have an uncanny craving for caffeine, or
other signs and symptoms.
Other complaints common in the first stage of overtraining include:
Increasing vulnerability to back, knee, ankle, and foot injuries
Abnormal adrenal hormone levels—typically, elevations in cortisol
only at certain times of the day or evening, with secondary lowering
of testosterone, estrogen, and/or DHEA levels
Amenorrhea in women, or secondarily, premenstrual syndrome or
menopausal symptoms
Reduced sexual desire, with infertility in some cases
Mental and emotional stress, including mild depression and anxiety
HEART RATE VARIABILITY (HRV)
In addition to resting heart rate and the MAF Test, heart rate variability
also reflects autonomic imbalance and can be used to monitor training,
stress, and other relationships including heart health. HRV is a
measurement of the time between each heart beat while resting and
provides much more information than just knowing the resting rate. The
heart, in fact, speeds up when you inhale, and slows down when you
exhale. A healthy, well-rested body will produce a larger gap and higher
HRV than a stressed-out, overtrained body.
While more detailed measurements of HRV (along with other factors) is
best achieved by an ECG (electrocardiogram) evaluation by a
cardiologist, any athlete can measure HRV at home using a simple,
practical, and useful method.
During my years in practice, in addition to resting heart rate and the
MAF Test, I used a modified master’s two-step test to help assess
autonomic function. As you would expect, autonomic balance, as
measured by HRV, is maintained following an aerobic workout; however,
after an anaerobic workout, autonomic balance is slightly disturbed until
the body recovers. In addition, athletes who maintain a good balance of
autonomic function, as indicated by HRV, perform better.
Today, new technology allows athletes to more accurately monitor their
HRV. A device called the “ithlete” is compatible with iPhones and
touchscreen
iPods, allowing you to record your resting heart rate for one minute
using a standard chest strap heart monitor and accurately calculate your
HRV. The device provides great animation of the heart and lungs in action,
graphs of your results, stores your personal information, and allows for
daily testing comparing your weekly and monthly results. As such, it warns
you if HRV worsens, indicating an autonomic imbalance and the need for
additional rest that day, or an easy rather than hard workout. For more
information on HRV and the ithlete, go to www.ithlete.net.
Monochrome image of ithlete screen at end of 60-second test
showing heart rate variability value at the top and resting heart rate
beneath the lungs.
When the first stage of functional overtraining is not corrected by making
the appropriate training, stress, diet, or other changes, all these signs,
symptoms, and functional problems worsen, and the athlete enters into the
second stage of the overtraining syndrome.
Stage 2: Sympathetic Overtraining
Many health-care professionals and athletes recognize the start of
overtraining in Stage 2. But by this point, as overtraining progresses,
imbalances of various systems worsen and become more difficult to
remedy easily. Specifically, the sympathetic part of the nervous system
becomes even more overactive than in Stage 1, with further worsening of
the aerobic system. There is a more significant elevation in the resting
heart rate and training heart rate, which further worsens the MAF Test.
Many athletes become aware of this if they regularly measure their morning
heart rate and train with a heart-rate monitor. Often associated with this
elevated heart rate is restlessness and over-excitability.
Stage 2 overtraining is more common in athletes with anaerobic training
as a significant part of their workout schedules, including those with too
much training volume, those with too much lifestyle stress, and most often
those athletes who have a combination of these factors.
Adrenal gland dysfunction and aerobic deficiency more noticeably
worsen during sympathetic overtraining. Cortisol output may rise to
abnormal levels at various points throughout the day and night. The keen
awareness and fine eye-hand coordination required in some sports are
adversely affected by these hormone problems. High cortisol levels also
have a harmful effect on the physical, chemical, and mental state, much like
that produced by exhaustive, prolonged training, including the development
of more significant muscle imbalances.
High cortisol also can increase insulin levels, which reduces fat burning
and increases fat storage. While aerobic training usually suppresses
insulin production during exercise, studies show that maximal training
intensities can increase the insulin response significantly. This problem
also further raises sympathetic system activity, increases carbohydrate
intolerance with more carbohydrate foods converting to fat, and worsens
the overtraining syndrome. In addition, elevated cortisol lowers
testosterone and DHEA, both important for muscle recovery. Those who
frequently wake in the middle of the night and don’t easily fall back
asleep
typically have high cortisol levels, which is another sign of overtraining.
Fortunately, this hormone imbalance is relatively easy to correct through
diet and lifestyle changes, including one’s training and competition
schedules. Those who don’t listen to their body and continue overtraining
can have worsening signs and symptoms, including reduction in
performance and development of chronic injuries. Many athletes remain
stuck in this stage of overtraining for months and even years; some
“progress” into a more serious and third stage of overtraining.
Stage 3: Parasympathetic Overtraining
Chronic overtraining can lead to more serious brain, muscle, and
metabolic imbalances. These continue to parallel chronic adrenal
dysfunction and aerobic deficiency. Eventually, the body becomes
exhausted, and many hormones are significantly reduced. In the adrenal
glands, for example, the ability to produce normal levels of cortisol, DHEA,
testosterone, and other hormones is lost; the result is just the opposite
from Stages 1 and 2—low cortisol. This contributes to a worsening
physical, chemical, and mental condition.
Stage 3 is typically accompanied by the lack of desire to compete and
sometimes train, depression, significant injury, and most notably severe
exhaustion. Performance may diminish considerably and many athletes in
this state consider themselves “sidelined” or even retire from competitive
sports. They are chronically fatigued, can’t keep up their normal training
or
racing paces, and typically have serious physical injuries. The MAF Test
has usually regressed dramatically as the training heart rate is high, even
though there is an abnormally low resting heart rate (the now overactive
parasympathetic system lowers the resting heart rate). The chronic
hormonal problems can result in increased sodium loss due to reduced
aldosterone (the adrenal hormone that regulates minerals and water) and
may increase the athlete’s vulnerability to hyponatremia—a serious
condition of low sodium (although this condition can also appear in Stage
2). Athletes who are in the third stage of overtraining are seriously unwell,
with some heading to chronic diseases of the heart, blood vessels, and
other areas. Recovery and return to previous optimal levels of performance
is a very difficult task.
I’ve treated many athletes who came to my clinic in all the stages of
overtraining. In addition, I’ve also watched too many athletes go through
all
three stages. One of the great American distance runners, Alberto Salazar,
is a prime example. He wasn’t a patient of mine but his story has been told
in countless magazine articles. In a span of three years, his performances
were nothing short of amazing. He made the U.S. Olympic team in 1980
during the boycott. In his marathon debut later that same year, Salazar won
his first marathon in New York. Just three months later, he set an American
indoor 5K record (13:22). He also won the New York City Marathon the
next two years and won the Boston Marathon in 1982. Along the way that
year, he set an American 5K (12:11) and 10K (27:25) record.
Media reports about Salazar’s gruesome workout schedule made
anyone wince with awe. I could not help thinking these incredible efforts
could not last. And, seeing him a number of times at various races, I
noticed his gait worsening. Around that time I met Salazar’s coach, Bill
Dellinger, also the University of Oregon’s track coach, who himself was a
three-time Olympian. We were both lecturing at a running camp. Dellinger
had invited me to Oregon to see the school’s program and facilities.
Soon afterward, I spent time at the university with Dellinger, at his home,
and at Salazar’s home. I witnessed Salazar’s training and diet routine
firsthand. At the track, I watched Salazar run five one-mile repeats at 4:20
pace with a ninety-second one-lap recovery. There was no warm-up or
cool-down; afterward Salazar drank two cans of soda and had lunch from
Burger King.
Neither Dellinger nor Salazar were interested in making changes to a
training routine that produced incredible victories in distances from 5K to
the marathon. Salazar’s training routine included not only hard running but
also extremely high mileage; he was running 200-mile weeks at one point,
thinking that more was better. In addition he raced often. By 1983,
Salazar’s times started to fall, beginning with a last-place finish in the
10K
at the World Track and Field Championships, and two fifth-place finishes
in the Rotterdam and Fukuoka marathons that year. He made the U.S.
Olympic marathon team in 1984, but finished in fifteenth place at the
Olympic race in Los Angeles.
Question: I always have difficulty falling
asleep the night before a triathlon. In fact, it’s the same whether it’s a
full
Ironman or sprint race. I am lucky to get three solid hours of sleep. I am
waking up constantly, or tossing and turning. What strategies or tips can
you recommend for a good night’s sleep?
Answer: This is not unusual, as pre-race tension can keep you awake
long after you’ve gotten into bed. In addition to dealing with stress
better,
sticking to your usual routine can be very helpful. This means keeping the
same eating habits and other daily activities, and avoiding getting caught
up in the many pre-race festivities—these are for all the non-competitors
but not for you. These activities are where you’ll find many other stressed
competitors. An easy walk after dinner may be very helpful in relaxing, and
a hot tub or shower right before getting into bed can help with falling
asleep.
From the moments before the race starts, focus on your breathing and
relaxation. If you’re successful at this, your form will be better, your
muscles
more balanced, you’ll have a lower heart rate, and your overall
performance can improve—all from being more efficient. Perhaps you
require a physical focus on race day; write the word breathe or relax on
your hand or arm where you can easily see it.
Another successful and important strategy is to avoid high peaks in your
heart rate during the event. This can only be done if you’re using a
heartrate
monitor, unless you’re very experienced or well in sync with your body.
The heart rate normally increases when you are ascending a hill or
speeding up, sometimes dramatically. For example, you may be riding
along on the road with an average heart rate of 150, when suddenly you
begin to climb a steep grade. Your heart rate might climb to 170, 180, or to
its maximum level if you’re on the right grade. In a shorter event, this
poses
less of a problem. But in longer races it can have devastating effects on
your energy, using up too much sugar and glycogen. If this is done too early
in a long event—even one lasting only an hour or two—you may risk
running out of fuel later in the race. That doesn’t mean you should let the
pack out of your sight or slow to a crawl at every hill. If you’ve built
enough
aerobic speed, you’ll be able to ascend hills at a good pace without the
heart rate rising to maximum levels. In some events, such as running or a
triathlon, you’ll allow the athletes near you to get ahead, only to catch
them
soon afterward by having used less energy to get to that same point.
However, in some long events, like an Ironman-distance triathlon, riding at
your maximum aerobic heart rate and never higher during the bike portion
is essential to maintain sufficient energy and still have enough left for an
effective marathon.
For runners, in particular, a potential loss of energy during a race comes
from overstriding. For some reason, as fatigue increases, many athletes
want to reach out with their legs, as if they’ll go farther with the same
energy. Instead, as you stride longer your body uses more energy,
indicated by a higher heart rate. The best recommendation is to allow your
stride length to be governed by your brain and the body’s energy levels
rather than by your image of what you should look like.
Another common problem encountered by competitors during or just
prior to an event is last-minute experimentation. Some athletes even
decide to change their routine right in the middle of a race. For example,
knowing which “energy” drinks are provided on the course is important,
especially if you don’t tolerate that particular product. But the most
important issue during a race is hydration. Consider the fact that by the
end of a long endurance event, most athletes are dehydrated to the point
where it adversely affects performance. So the simple action of drinking
water is vital for a good race.
Recovery
Successful competition does not end at the finish line, even for winners.
The final step—an optimal recovery—enables your body to “heal” from the
race and prepare you for the resumption of training. Recovery is also the
first step in preparing for your next race.
Recovery involves changes in the physical, chemical, and mental
aspects of your body. Of the two forms—active and passive recovery—the
active type is preferred for the endurance athlete and is discussed here.
Passive recovery is reserved for more severe or first-aid situations, often
with recovery including lying down on a cot with an IV stuck in your arm.
The first phase of recovery is your cool-down. Walking, easy jogging,
spinning on your bike, or swimming are very effective ways to aid recovery.
Fifteen to twenty minutes is usually enough for most events, less for very
long races. Intensity should be very low; do not exceed about 70 percent of
your maximum aerobic heart rate. For example, if your maximum aerobic
rate is 140, your recovery heart rate should not exceed about 100 but can
be below this level. This can be done immediately following the event, or
you can wait until you hydrate and consume some nutrients. Be sure to
wear your heart-rate monitor to ensure you’re not overdoing it while
cooling
down. It’s often more difficult to gauge body intensity following a hard
effort.
In some long events, such as an Ironman-distance triathlon, even a few
minutes of walking—especially in cool water—can be very therapeutic and
can speed recovery. In the evening after the race, another short walk or
easy swim can also greatly speed recovery.
Walking is especially helpful if you have a long trip home following the
race—when you may be sitting for some time. If you’re on a plane, walk at
the airport and in the aisles on the plane. If you have an extended drive,
stop to take a walking break. Sitting is a stressful position anytime, but
more so after a race, when muscle imbalance can quickly develop.
Getting part or much of your body in cold water is also a very good
therapy to help speed recovery. It assists in the healing of overtaxed
muscles and other soft tissues by increasing circulation and cooling
otherwise overheated areas. A local stream, lake, or even bath can work
wonders, even if only for five minutes.
Post-race food and drink that will provide much-needed nutrients for
energy and glycogen repletion are also important for recovery, as
discussed in the next section.
No matter how much you consumed during the race, you’re probably still
dehydrated, and will remain so for twenty-four hours or more. Avoid
alcohol, which increases dehydration, until you have consumed lots of
water and eaten a meal. Salty foods or drinks with sodium are also
important for most athletes and will help replace the large volume of
sodium lost in sweat, especially following long events.
Getting a good night’s sleep following a race is a key part of recovery.
It’s best to plan on sleeping in the next morning if possible. The day
after
your race is also especially important: perhaps an easy swim or walk in the
morning, or an easy spin or swim later in the day for most situations.
Obviously avoid any hard or long workouts. If you recover well by the end of
Monday after a Sunday race, for example, you can resume normal training
on Tuesday. In the case of a long event like an Ironman, a long bike ride,
or
a marathon, it will take many more days to recover. Allow your body all the
time it needs. | qt
发帖数: 9432 | 7 谢谢版大，你太专业了，赞~~~ ：）
of
recognize
【在 w***n 的大作中提到】
: The Big Book of Endurance Training and Racing
: By Dr. Philip Maffetone
: CHAPTER 8
: THE OVERTRAINING SYNDROME
: Overtraining is the most common problem that prevents endurance
: athletes from reaching their potential. It’s also the most common cause of
: injury and ill-health for millions of athletes. And overtraining is a
: problem
: that many athletes, coaches, and health-care professionals don’t recognize
: until it becomes a more serious condition.
| u*********s
发帖数: 2077 | 8 他们要是不运动,褶子更多...
【在 qt 的大作中提到】
: rt, 多少运动量叫适量呢？
: 不是有小白鼠试验证明低卡路里饮食有助于长寿，也就是代谢慢点能长寿。
: 可是又说生命在于运动，运动以后人的身体精神会好很多。
: 我想量很重要，不能不运动也不能运动过量。
: 但是多少是适量呢？跑马的大家但不担心膝盖磨损？
: 我看有些美国老太年纪很大身材很运动一看就是经常健身的,可是脸上的褶子真是不能
: 看，胳膊和腿上也有褶子，中国同样年纪的老太们虽然身材不好可是褶子少多了。会不
: 会和她们过量运动有关阿？
| qt
发帖数: 9432 | 9 嘎嘎，胖子一般没褶子。。。 ：）
【在 u*********s 的大作中提到】
: 他们要是不运动,褶子更多...
| g**********y
发帖数: 14569 | 10 你要是心率也降到跟成都一样：一分钟40下，你就知道运动过量了
★ 发自iPhone App: ChineseWeb 7.3
【在 qt 的大作中提到】
: 怎么判断的？
| | | s**********e
发帖数: 264 | 11 我发现，跑长跑的确实比同龄人显年轻。。。
【在 qt 的大作中提到】
: 嘎嘎，胖子一般没褶子。。。 ：）
| M*****a
发帖数: 2054 | 12 我今天跑fartlek，心率到200.。。
【在 g**********y 的大作中提到】
: 你要是心率也降到跟成都一样：一分钟40下，你就知道运动过量了
:
: ★ 发自iPhone App: ChineseWeb 7.3
| t********y
发帖数: 749 | 13 如果怕褶子多吃点胶原蛋白就好了吧。 人老了就是流失的快啊。 尤其是很瘦的人。
可是还是有很多超模保养的很好啊。 60岁了身材也很好， 皮肤也没有同龄人那么皱。
see this link
http://www.huffingtonpost.com/2011/10/24/cindy-joseph-supermode | l***h
发帖数: 9308 | 14 老师今天有啥喜事？这么年轻
【在 M*****a 的大作中提到】
: 我今天跑fartlek，心率到200.。。
| a******h
发帖数: 1183 | 15 bso年轻，最大心律高
【在 M*****a 的大作中提到】
: 我今天跑fartlek，心率到200.。。
| w***n
发帖数: 9040 | 16 语文老师对自己真恨呀，随便跑跑都push到200，必成大器
【在 M*****a 的大作中提到】
: 我今天跑fartlek，心率到200.。。
| M*****a
发帖数: 2054 | 17 跑坡训练啊。。。
【在 l***h 的大作中提到】
: 老师今天有啥喜事？这么年轻
| M*****a
发帖数: 2054 | 18 不年轻啊，30了
你不是20岁多一点么？
【在 a******h 的大作中提到】
: bso年轻，最大心律高
| a******h
发帖数: 1183 | 19 晕，我30多一点了。。。
【在 M*****a 的大作中提到】
: 不年轻啊，30了
: 你不是20岁多一点么？
| c*******r
发帖数: 13580 | 20 乌龟运动量小，新陈代谢慢，寿命长。
【在 qt 的大作中提到】
: rt, 多少运动量叫适量呢？
: 不是有小白鼠试验证明低卡路里饮食有助于长寿，也就是代谢慢点能长寿。
: 可是又说生命在于运动，运动以后人的身体精神会好很多。
: 我想量很重要，不能不运动也不能运动过量。
: 但是多少是适量呢？跑马的大家但不担心膝盖磨损？
: 我看有些美国老太年纪很大身材很运动一看就是经常健身的,可是脸上的褶子真是不能
: 看，胳膊和腿上也有褶子，中国同样年纪的老太们虽然身材不好可是褶子少多了。会不
: 会和她们过量运动有关阿？
| | | a******h
发帖数: 1183 | 21 《龟虽寿》
曹操
神龟虽寿，犹有竟时；
螣蛇乘雾，终为土灰。
老骥伏枥，志在千里；
烈士暮年，壮心不已。
盈缩之期，不但在天；
养怡之福，可得永年。
幸甚至哉，歌以咏志。
【在 c*******r 的大作中提到】
: 乌龟运动量小，新陈代谢慢，寿命长。
| qt
发帖数: 9432 | 22 真滴？找到动力了~~~
【在 s**********e 的大作中提到】
: 我发现，跑长跑的确实比同龄人显年轻。。。
| qt
发帖数: 9432 | 23 据说胶原蛋白里面都加了激素，所以皮肤才能在短期内变好。
。
【在 t********y 的大作中提到】
: 如果怕褶子多吃点胶原蛋白就好了吧。 人老了就是流失的快啊。 尤其是很瘦的人。
: 可是还是有很多超模保养的很好啊。 60岁了身材也很好， 皮肤也没有同龄人那么皱。
: see this link
: http://www.huffingtonpost.com/2011/10/24/cindy-joseph-supermode
| qt
发帖数: 9432 | 24 是啊，难道要象乌龟童鞋学习~~~哈哈~~
【在 c*******r 的大作中提到】
: 乌龟运动量小，新陈代谢慢，寿命长。
| c*******r
发帖数: 13580 | 25 不过乌龟的皮肤褶子也很多。
【在 qt 的大作中提到】
: 是啊，难道要象乌龟童鞋学习~~~哈哈~~
| qt
发帖数: 9432 | 26 那就做一只吃胶原蛋白的乌龟，哈哈~~~
【在 c*******r 的大作中提到】
: 不过乌龟的皮肤褶子也很多。
| r****y
发帖数: 3412 | 27 担心..身体已经出现damage..但是有点addiction..在改..
【在 qt 的大作中提到】
: rt, 多少运动量叫适量呢？
: 不是有小白鼠试验证明低卡路里饮食有助于长寿，也就是代谢慢点能长寿。
: 可是又说生命在于运动，运动以后人的身体精神会好很多。
: 我想量很重要，不能不运动也不能运动过量。
: 但是多少是适量呢？跑马的大家但不担心膝盖磨损？
: 我看有些美国老太年纪很大身材很运动一看就是经常健身的,可是脸上的褶子真是不能
: 看，胳膊和腿上也有褶子，中国同样年纪的老太们虽然身材不好可是褶子少多了。会不
: 会和她们过量运动有关阿？
| x**c
发帖数: 1435 | 28 运动过量身体会发出警告的，如疲惫，睡眠障碍。
【在 qt 的大作中提到】
: rt, 多少运动量叫适量呢？
: 不是有小白鼠试验证明低卡路里饮食有助于长寿，也就是代谢慢点能长寿。
: 可是又说生命在于运动，运动以后人的身体精神会好很多。
: 我想量很重要，不能不运动也不能运动过量。
: 但是多少是适量呢？跑马的大家但不担心膝盖磨损？
: 我看有些美国老太年纪很大身材很运动一看就是经常健身的,可是脸上的褶子真是不能
: 看，胳膊和腿上也有褶子，中国同样年纪的老太们虽然身材不好可是褶子少多了。会不
: 会和她们过量运动有关阿？
| L*****k
发帖数: 13042 | 29 超模会打botox
。
【在 t********y 的大作中提到】
: 如果怕褶子多吃点胶原蛋白就好了吧。 人老了就是流失的快啊。 尤其是很瘦的人。
: 可是还是有很多超模保养的很好啊。 60岁了身材也很好， 皮肤也没有同龄人那么皱。
: see this link
: http://www.huffingtonpost.com/2011/10/24/cindy-joseph-supermode
| L*****k
发帖数: 13042 | 30 年纪大的runner可以很明显看到weather elements
不运动褶子更多这个有依据么？
【在 u*********s 的大作中提到】
: 他们要是不运动,褶子更多...
| | | O********e
发帖数: 775 | 31 如果讨论跑马拉松，肯定是过量了
【在 qt 的大作中提到】
: rt, 多少运动量叫适量呢？
: 不是有小白鼠试验证明低卡路里饮食有助于长寿，也就是代谢慢点能长寿。
: 可是又说生命在于运动，运动以后人的身体精神会好很多。
: 我想量很重要，不能不运动也不能运动过量。
: 但是多少是适量呢？跑马的大家但不担心膝盖磨损？
: 我看有些美国老太年纪很大身材很运动一看就是经常健身的,可是脸上的褶子真是不能
: 看，胳膊和腿上也有褶子，中国同样年纪的老太们虽然身材不好可是褶子少多了。会不
: 会和她们过量运动有关阿？
|
|
