When stock is close to full load, we will be eager for training and competition; On the contrary, once the stock is used up, even if the muscles are still in a healthy state, the psychology will have the feeling of resisting training, gasping and soreness
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Yes, so little training! Many sports friends still arrange too much and too much training on the rest day, or become a make-up lesson (a few days ago, they did a few less training groups, and make up today)
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In the long run, the human body will be out of balance and produce resistance to training
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Let’s discuss the importance of rest today! Why do you need to rest? The human body is a very complex mechanism, but it will instinctively maintain a balance in the complexity
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Taking sports as an example, the most common is that after our hard training or competition, the body will instinctively seek a big meal or a pleasure as comfort, which is human nature
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to maintain the most basic physical fitness and keep fun at the same time
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It becomes an inefficient mode that the rest is not sure, and the next day’s training can not pull out the intensity
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Therefore, the meaning of rest is to rebuild our damaged muscle fibers, replenish the glycogen consumed in the process of training, re load the psychological stock, and accumulate the expectation of starting training again
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Therefore, the sleep quality of the previous night becomes particularly important
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As for how long should we take a full break? At least two to four weeks is recommended, especially after an important marathon
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It can be a 30-40 minute jog or just a walk home
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Sometimes, only one total rest day is arranged, but sometimes, when the body is tired, there may be both a reduced rest day and a total rest day in a week
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The main reason is that many office workers usually have long-distance and high-intensity training on Saturdays or competitions on Sundays
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What makes the body feel out of balance? In the process of training, our pressure comes from two levels, one is physical, the other is psychological
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“Training, rest and nutrition” are the three elements of performance improvement
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02 full day off there is a fixed day off every week, usually on this day because you don’t need to get up early, you can get the most complete sleep time
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The rest period lasts for 3-4 months after training (usually after a big game), which is very suitable for you to enter a period of rest
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But is this period completely immobile? It’s not
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How to rest? In order to put rest into the training plan, rest is divided into three categories: 01 reduction rest day, as the name suggests, still maintain the basic amount of exercise, but quite moderate exercise, light exercise with heart rate of about 60%, which is most suitable for the day before and after a lot of training
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If you just repeatedly break your muscles, without sufficient rest, your physical fitness will not improve
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After training, it is bound to cause damage
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For many professional players, after the most important competition in a year, the mode of many people is to have a rest for about one and a half months after the competition, until the body and spirit are relaxed
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Physical fitness is related to your muscles, bones, cardiopulmonary system and all kinds of organs
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Psychological pressure comes from a painful process in order to bear high-intensity training
Psychological suffering is like a concept of stock
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Rest is to let the torn or inflamed muscles get sufficient rest, and then they will be stronger
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However, most marathon enthusiasts focus too much on training and spend a lot of time studying distance, pace and time
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It’s very suitable to engage in some activities that are usually less done but still can use some muscles, such as yoga, mountaineering, skiing, etc
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03 total rest period the two types of rest mentioned above are planned within one week
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The extra training not only does not give the body a chance to breathe, but also affects the training intensity in the next few days
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Only in this way can the body and mind relax at the same time, and the body maintain a balanced and healthy state! About running training, injury recovery running equipment, race registration, race Story Sharing and other issues, please add wechat for consultation – Guess you like it – What are the benefits of running to body organs? How to judge the speed drop in the second half of a successful marathon? In fact, you can effectively speed up! Reply to the following keywords in the background
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On the contrary, once there is imbalance, the body’s nervous system, immune system and other regulatory mechanisms are easy to go wrong, and then affect the body’s function
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They have to get up early on that day, and their sleep quality and quantity are deprived
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The most common example is that in the past, ten groups of interval training could be completed, but now not only can’t reach the target pace, but two or three groups get tired, no matter how strong their willpower is
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But they all ignore the importance of rest and nutrition
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But if we deprive the human instinct, imagine that after training very hard, we don’t give timely feedback, or even limit the pursuit of pleasure
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In addition, because there is no need to practice on the full day off, the extra time can also be used to accompany family, read books, organize equipment, or take the opportunity to quickly deal with the work, so as to concentrate on training on holidays
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This arrangement is usually on Friday or the next day when there is a long training day
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As long as there is no imbalance, the body can maintain normal operation
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