It is best to eat carbohydrates and protein within 30 minutes after running, which is conducive to glycogen synthesis, muscle tissue repair and plays a vital role in recovery.
Student he started running at the age of 35 and signed up for the first half horse race in his life after half a year of running, with 2 hours and 4 minutes and 530 pace.
When you run, it will cause your muscle fibers to be slightly torn.
In addition, swimming and yoga exercises are also a great choice for rest days, because they can let you stretch, force you to control your breathing, and strengthen your bones and muscles without putting too much pressure on them.
Runners usually look healthy and even follow a steady training plan, but the problem is that they are easy to get injured, and one of them is easy to be ignored – overtraining.
> > > Eat more fruits and vegetables and supplement more protein.
If you just run healthily every day and don’t have a special competition plan, you can keep low and medium intensity exercise, and the frequency is controlled within one hour three times a week.
Under any circumstances, overtraining may occur.
However, most people do not understand how to define this concept.
The specific modes are as follows: · lie down and relax the body for 10 minutes· After 10 minutes, measure and record your heart rate per minute· Change posture and stand· After 15 seconds, measure and record your heart rate per minute for the second time· After 90 seconds, measure and record your heart rate per minute for the third time· After 120 seconds, measure and record your heart rate per minute for the fourth time.
A 1994 study by North Iowa State University confirmed that runners who train four times a week are similar to those who train six times a week and run 20% more.
Originally, I wanted to improve my performance to another level, but I gradually felt powerless during training, and even lost the joy of running.
After 120 seconds, the change of heart rate can effectively predict physical fatigue.
Running can develop aerobic endurance, as can other aerobic exercises, such as cycling and swimming.
Generally speaking, overtraining means that after weeks or long enough rest, the body still feels tired and accompanied by the continuous depression of mood; It is an imbalance between training and recovery, exercise and exercise ability, stress and stress tolerance.
Arrange 1-2 days of low cushioning exercises in the training plan every week to reduce the impact of facing your feet on the ground; Or arrange 1-2 strength exercises to help improve the muscle strength level and make the body more fully ready for running.
That’s why you need a break to build a stronger self..
Your body will absorb heat like a sponge, and then convert it into glycogen, which can be stored in the muscles as fuel, up to three times the normal level.
Protein can help repair muscle cells, supplement glycogen and enhance the body’s metabolism and immune function.
So take a break so you can run faster and healthier.
So what I want to talk to you today is “overtraining”.
Sleep is the best rest.
A paper in public science said: 400 + research data have proved that running 60 kilometers a week may pose a threat to novice runners.
If you continue to run, you are actually overtraining.
In serious cases, if the recovery is not timely, it will even lead to permanent injury.
The weekly training volume increased from 50km to 70km.
After that, the confidence increased greatly.
Some people may worry about whether the days when they don’t run will affect their running performance.
If you hit more than 3 of the above symptoms, you should start to pay attention to your training.
This can speed up the recovery of muscles and effectively avoid fatigue.
In other words, if you still have the strength to run, but feel bad, it’s better to have a good rest.
Studies have confirmed that sympathetic nerve excitation generally causes immunosuppression, while parasympathetic nerve excitation can generally cause immune enhancement effect.
Another relatively accurate heart rate detection method is “posture change heart rate measurement method” , Heikki Rusko, a Finnish physiologist, designed this method to measure heart rate.
Find out what to do with overtraining.
If you skip it, you may be forced to “rest” because of injury.
When studying cross-country skiers, he asked the athletes to lie down and then stand.
so that your body can recover faster.
Of course, specific running plans vary from person to person, but generally speaking, it is not recommended to run all day.
It is recommended to choose high-quality proteins, such as chicken, beef and fish.
You’d better go to sleep before 11 p.m.
There is only one best way to solve overtraining – rest! For amateur runners, you don’t need to run every day.
> > > Cross training in the days when you don’t run, you can intersperse some cross training according to your physical condition.
Instead of rest, the training volume continued to increase.
You can sleep for 7-9 hours every day.
In addition to reducing the probability of injury, it can also help the body recover, psychologically adjust the boredom of the same sport and improve the interest; Physically exercise muscle groups at different positions to avoid excessive use of local muscles.
Overtraining is a major cause of injury.
For runners, moderate fatigue after running can make your sleep more quality, and enough effective sleep can also make your body get better rest after exercise.
> > > > The posture change heart rate measurement method can also determine whether to overtraining by measuring the “morning heart rate”, If the morning pulse is too high one day (more than 5 times / min higher than the previous day), it is likely that the rest is insufficient or the training intensity is too high the night before yesterday, and the body has not fully recovered.
Exceeding the load of the body will produce a series of physical reactions.
Cross training also has many advantages.
What is overtraining? Is this a disease? People who often run, especially those who often participate in various running competitions, are not unfamiliar with overtraining.
This is because overtraining produces different physical and psychological reactions in everyone.
After your exercise, our body will repair these torn muscle fibers.
You can rest assured about this question.
Excessive training amount or training intensity and insufficient recovery between training may lead to overtraining.
The increase in thickness and quantity of these repaired muscle fibers will cause muscle growth, and muscle growth will make you stronger, so as to improve your running performance.
When exercising with high intensity or for a long time, the muscles of the human body have the strongest heat absorption capacity in the first 30-90 minutes after training, which is a “recovery window period”.
> > > > It can usually be judged from the following 10 points: · loss of appetite and weight loss· Nausea, insomnia, difficult to sleep· Persistent muscle and joint pain, especially in the legs, can not recover even after 2-3 days of complete rest· Bad mood, irritable, tired of running· Menstrual disorders in female runners· Poor immunity and easy to get sick· Lack of motivation during training· Increased risk of injury· A feeling of exhaustion, fatigue, or lack of energy· Resting heart rate and exercise heart rate increased significantly.
The reason why you emphasize the importance of rest is that adequate rest can help you strengthen your body, revitalize your spirit, restore your muscles, and keep you enthusiastic about running all the time.
Normal fatigue after training? Occasionally in bad shape? The normal reaction after hard training is easy to make people misjudge whether they have overtraining.
> > > After resting and running, the sympathetic nerves are more excited, which may cover up some signs of fatigue in the body.