泛亚电竞

适度运动 及时补充能量

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yundongpilaoweihechuxian

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ruhehuanjieyundongpilao

“要养成良好的运动习惯,包括循序渐进、拉伸放松、保持充足的睡眠、营养补充等方面。”冯强说,“运动有一个循序渐进的过程,如果早上运动感到不适,可能是之前没有运动习惯,忽然去尝试导致身体做出了疲劳反应,所以要根据合适的运动强度制订计划,逐渐加量,疲劳发生的时间节点也会不断推后、程度减轻。”“此外,从运动安全角度来讲,运动前后补充能量也是必要的。身体所需的能源物质不光是糖分,还有碳水化合物、蛋白质等等。在运动后尤其是肌肉力量练习后,要适当地多补充一些蛋白质,特别是要抓住运动训练结束后一小时以内的‘窗口期’,尽快地补充能量,有助于提高机体恢复的速率。另外如果想不断提高自己的运动能力,尤其是有氧运动的能力,可以适当地多补充一些碳水化合物,对于储存肌肉当中的肌糖原是非常有好处的。”冯强说。
    减少运动后的延迟性肌肉酸痛,冯强也提供了三种方法: “一是在运动后一定要对主要的运动肌群进行主动拉伸放松,每次30至60秒,可进行2至3次,相关实验表明这样能够让肌肉的纤维组织健康地梳理开,从而减轻运动酸痛的发生;二是在大强度运动以后也要进行一些简单的有氧运动,比如打完篮球后,可以散步5至10分钟,用较低强度的有氧运动缓解疲劳;另外还可以采用冷敷加热敷的方式,用冰袋、冰棍、凉饮料等,对自己感觉比较疲劳的部位做一些冰敷,或者将淋浴调成热水,都可以有效缓解运动疲劳。”

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