Is it easy after the game? You need a perfect post-game recovery guide
2023-03-29 10:14:33
Spring blossoms, the good season for running is here again, this weekend ushered in the climax of the game, it is reported that this weekend's big and small events will be nearly 10 games such as Nanjing Pukou Women's Half Horse, Hengdian Marathon, Nanjing Mountain Marathon, Yangshan Half Horse... ...and in order to fight at the best, you have spent the past few months under the guidance of a detailed training program: when to run; when to rest; how to stretch; how to arrange diet and so on. So, have you detailed recovery after a few hours, days and days after the game?
We all know that long-term preparation training and high-intensity competition before the game will inevitably bring physical and psychological fatigue, so recovery after the game is very necessary. If the adjustment and recovery training is not properly arranged, it will result in insufficient recovery, prolonged fatigue, and decreased competitive state and training quality. Therefore, the scientific post-game recovery is important for the improvement of running performance in the future.
24-72 hours after the game, the body is doing some non-strenuous exercise. By transferring more oxygen and nutrients to the muscles, active recovery speeds up the body's natural healing process. Remember not to be too intense, the intensity of the walk will do. Continue to wear compression equipment, such as a massage, to ensure that the masseur's strength is at the lowest level. Your goal is to repair muscles, and deep tissue massage can cause muscle damage.
Do not take painkillers unless there is a specific pain. Many experts do not recommend it. The symptoms of inflammation are signs of recovery and we do not want to eliminate this symptom.
The thrill of running after the spirit is disappearing, but the levels of dopamine and serotonin are still high. It is unrealistic to forget the game, so don't feel embarrassed about the urge to write a record of the event or to play the game. Even if the results of the game are not satisfactory, the runners can fully analyze the game instead of trying to block negative emotions. Until we understand everything that happens in the subconscious, we can objectively analyze what went wrong, then make adjustments and really liberate it from the past.
3-7 days after the game, although the runner will be anxious because he is not trained, the fatigue will tie you to the sofa. This is especially true for runners who have longer distances or longer training sessions.
This is called "central system fatigue." During training, you have been suppressing fatigue or directly ignoring it, which may lead to abnormal hormone levels. When the body puts out defenses a few days after the game, the accumulated fatigue will take advantage of it. Do not force against this fatigue. Instead, stick to non- strenuous exercise and remember to rest, so that your body's hormone levels are balanced.
Some runners in the spirit will fall into depression after the game. The stimulating nerve compounds are decreasing while the runners are returning to their daily lives. Melancholy may be exacerbated because most runners fight depression by intensive training. It is recommended that runners position themselves as athletes. To do this, analyze your game, think about the next goal, or perhaps the most important, and turn the break into a key part of the training program. By treating rest as an athlete and making active choices to improve yourself, you don't feel that you are losing the qualities of an athlete.
Body muscles and hormones are still recovering 7-21 days after the game, which is a good time to slowly increase exercise intensity. The most important thing is to remember that you can't train if you are injured. Therefore, I prefer to have insufficient exercise and not exercise excessively. At the same time, I should pay attention to the signal of my body. If the pain and fatigue do not improve, then I will reduce the amount.
Of course, cross-training is a low-risk option. Increase intensity (walking or swimming) in other sports. At the end of this time, your central and muscular system should be restored and you can resume running.
The spirit is likely to have the urge to run at this time. This is a good opportunity to set new goals. It can be faster, farther, more professional, or a more relaxed attitude. But if you feel exhausted, the idea of ​​running will make you resentful, which is normal. You don't need to hurry back to the runway. If the planned training is not very attractive to you, you can run it casually for health, decompression or socializing. You don't have to go to the motivation to train yourself hard, it will naturally appear when you are right.
We all know that long-term preparation training and high-intensity competition before the game will inevitably bring physical and psychological fatigue, so recovery after the game is very necessary. If the adjustment and recovery training is not properly arranged, it will result in insufficient recovery, prolonged fatigue, and decreased competitive state and training quality. Therefore, the scientific post-game recovery is important for the improvement of running performance in the future.
24-72 hours after the game, the body is doing some non-strenuous exercise. By transferring more oxygen and nutrients to the muscles, active recovery speeds up the body's natural healing process. Remember not to be too intense, the intensity of the walk will do. Continue to wear compression equipment, such as a massage, to ensure that the masseur's strength is at the lowest level. Your goal is to repair muscles, and deep tissue massage can cause muscle damage.
Do not take painkillers unless there is a specific pain. Many experts do not recommend it. The symptoms of inflammation are signs of recovery and we do not want to eliminate this symptom.
The thrill of running after the spirit is disappearing, but the levels of dopamine and serotonin are still high. It is unrealistic to forget the game, so don't feel embarrassed about the urge to write a record of the event or to play the game. Even if the results of the game are not satisfactory, the runners can fully analyze the game instead of trying to block negative emotions. Until we understand everything that happens in the subconscious, we can objectively analyze what went wrong, then make adjustments and really liberate it from the past.
3-7 days after the game, although the runner will be anxious because he is not trained, the fatigue will tie you to the sofa. This is especially true for runners who have longer distances or longer training sessions.
This is called "central system fatigue." During training, you have been suppressing fatigue or directly ignoring it, which may lead to abnormal hormone levels. When the body puts out defenses a few days after the game, the accumulated fatigue will take advantage of it. Do not force against this fatigue. Instead, stick to non- strenuous exercise and remember to rest, so that your body's hormone levels are balanced.
Some runners in the spirit will fall into depression after the game. The stimulating nerve compounds are decreasing while the runners are returning to their daily lives. Melancholy may be exacerbated because most runners fight depression by intensive training. It is recommended that runners position themselves as athletes. To do this, analyze your game, think about the next goal, or perhaps the most important, and turn the break into a key part of the training program. By treating rest as an athlete and making active choices to improve yourself, you don't feel that you are losing the qualities of an athlete.
Body muscles and hormones are still recovering 7-21 days after the game, which is a good time to slowly increase exercise intensity. The most important thing is to remember that you can't train if you are injured. Therefore, I prefer to have insufficient exercise and not exercise excessively. At the same time, I should pay attention to the signal of my body. If the pain and fatigue do not improve, then I will reduce the amount.
Of course, cross-training is a low-risk option. Increase intensity (walking or swimming) in other sports. At the end of this time, your central and muscular system should be restored and you can resume running.
The spirit is likely to have the urge to run at this time. This is a good opportunity to set new goals. It can be faster, farther, more professional, or a more relaxed attitude. But if you feel exhausted, the idea of ​​running will make you resentful, which is normal. You don't need to hurry back to the runway. If the planned training is not very attractive to you, you can run it casually for health, decompression or socializing. You don't have to go to the motivation to train yourself hard, it will naturally appear when you are right.
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