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从0到5公里,程序猿变身极客跑者指南【7】跑前的准备活动和跑步速度

会做跑前的准备活动么?准备活动就像项目开发前的团队磨合。为什么会痛恨跑步?因为你跑的太快了,让一个普通CPU干了超级电脑的活。什么才是合理的跑步运动速度?

www.geek.com网站上推荐的跑步APP

www.geek.com网站上推荐的跑步APP

跑前该不该做准备活动?

适当的热身可以活动肌肉和关节,避免损伤。仿佛在极冷的环境中先把汽车发动起来,等一会儿再开一样。让身体充分适应运动节奏。因此热身和准备活动是必要的。

压压腿,拉拉背,或是像个多年未出山的武林高手一样猛的挥出几拳给自己张张气势?跑步前这些热身方式都不合适。在韧带关节都没准备好的情况下进行静态拉伸很容易受伤,而且不能调动起心肺的参与。而还没热身情况下猛的挥拳踢腿,拼命蹦跳很容易造成肌肉拉伤,而且突然冲击心肺对后边的训练有害无利。

那热身怎么做?如果把肌肉,呼吸,心肺,韧带,关节看做一个团队的话。热身就仿佛是接一个项目前的磨合。这个磨合既不是拼命的让某几个成员出力,也不是上来就挑战最大的能力把团队几个人直接弄成病假。先做一些简单的动态动作,比如低强度的活动关节,迈步,高抬腿,分腿内外旋等。不追求每个部分达到高效的状态,只追求参与。

运动前的热身尽可能贴近后边的训练,比如拳手上台后挥拳,踢腿一番,羽毛球运动员挥挥拍子,足球运动员颠颠球既是活动身体也是让精神快速融入运动。

也有不少人用前1/4-1/3的里程慢跑热身。如果目标是5km,一般用前边的1-1.5km用很慢的速度跑,甚至是快走来热身。仿佛团队召集起来,先做个Demo一样。肌肉,心肺都已经进入状态了。大脑多巴胺也分泌到位,就像拿到开发奖金一样。所有身体部分进入兴奋状态便开始按照自己的速度尽情奔跑了。

应该跑多快的速度?

刚开始跑步,目标是尽可能跑的慢。跑的慢,心脏才能承受相应的负荷,才可能跑的时间长。所有关于跑步的痛苦经历来源都是“跑的太快了”。

出门后一阵狂跑,大概几百米之后就气喘如牛,然后又勉强坚持了2,300米之后觉得自己实在跑不动了,停下来走一段后有狂跑了1,200米后终于疲倦不堪的回家了。此时发现才跑了15分钟。第二天依然觉得腰酸背痛。这样经历了约1,2个礼拜就开始心理动摇,然后各种原因无法坚持,看不到进步一旦停下来很快就回到原点。

跑步的开始时期要有足够的耐心,足够的慢。慢到你可以轻松的和旁边的人聊天。如果觉得和快走也差不多了,要有耐心。只需要15分钟后你会发现跑到了自己原来不会想象到的距离。而且此时你的呼吸平顺,感觉身体有力,倦怠似乎只在角落里若隐若现。

此时你需要的是通过跑步来改善健康。通过低强度长时间的有氧运动燃烧脂肪,锻炼肌肉和心肺??梢宰杂珊粑穆苄穆驶驹?30bmp以下,虽然不是最有效的锻炼区间,但是最合适的。在等待,等待肌肉,关节的能力提高到与心肺匹配的程度。

按这样的速度跑完回家浑身觉得舒畅,洗个热水澡睡去。通过1个月你会发现越跑越轻松,也许速度没有明显提高。但是身体轻松很多,而且能越跑越远。身体像一部符合自己能力工作的机器。而不是一部高频运转的CPU,随着处理的数据量越来越大,无法维持超频的状态,干脆靠停止运转来解决问题。

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  1. E8e9906415715773196b33d8b01a35e7
    米拉松Lv.8
    2014-10-23 20:06:00
    这么好的文章,大家读了为什么不点赞呢?我先来

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