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从0到5公里,程序猿变身极客跑者指南【10】拉伸放松

每次跑完停下来那一刻不是运动的结束,因为此时还有跑步的两个重要环节没有进行。放松和吃东西。这是跑步本身同样重要的事。跑后真的该吃东西么?会不会把消耗的热量都补充回来了?放松真的有那么重要么?程序猿跑步的话题正在继续中。

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跑完之后怎么放松?

跑完后先不要立刻坐下来,尝试慢走5-10分钟,让心率自然恢复到日常状态。然后进行静态拉伸。静态拉伸除了大腿,小腿,脚踝等几处大肌群的拉伸外,还要注重髋部,脚部等一些辅助肌群的拉伸和放松。在拉伸过程中要注意以下几个问题;

1.拉伸过程保持静止状态。也就是将肌肉足够拉长后保持姿态30秒以上,然后放松。一个拉伸动作进行2-3组后换另外的位置。而不是靠惯性一下一下的冲击。在肌肉疲倦而且紧张的状态下,这种做法很可能造成拉伤。(从小体育课学来的很多压腿方式基本都是错的。)

2.进行多方向的拉伸。跑步虽然是个向前的运动。但是左右侧的肌肉也一直在提供身体稳定的作用。比如脚踝,除了正面的拉伸外,每次也要进行向内和向外的拉伸。大部分崴脚都是由于负责脚踝稳定的肌肉疲倦所致。

3.控制动作的准确性,减少其他部位的参与。比如在拉伸大腿后侧的腘绳肌时,要保持腰部背部挺直,头颈向远处延伸。而不是腰部和脖子拼命向膝盖靠拢。真正让目标肌肉进行了延展。

跑后吃东西会不会白跑了?

很多减肥的朋友都崇尚运动后不吃东西,觉得这样才能充分消耗脂肪。其实这种观点并不科学。

身体是个非常微妙的“自我学习”系统。能够根据外界的刺激不断的做出调整。比如经常在大量运动后得不到能量补充,身体就会将基础代谢调低。通过减少对免疫系统,心肺系统的供能来减少日常能量消耗。同时会在能获得补充的时候进行脂肪储存,以应对可能而来的高强度运动。这也是很多“节食”者减肥效果不佳,身体素质变差的原因。

在每次运动之后的半小时是补充的“黄金时期”。此时肌肉糖原消耗殆尽,需要能量补充同时需要蛋白质对肌肉进行恢复和重建。而消耗的脂肪也需要重新补充。仿佛2个程序都对服务器有资源需求。而肌肉的能量需求的优先级更高。此时一旦获得食物补充,会优先进行肌肉糖原储存和肌肉恢复。但在这个时段无法获得食物补充,身体将自动切换模式。我们可以将这种模式称为“饥饿模式”,负责肌肉重建的需求的优先级变的低于脂肪储存的优先级。而且脂肪储存的资源需求将会长期开启,一但获得补给迅速建立脂肪储备,应对今后高强度运动但无法获得补给的状态。

但减重的最大关键在于摄入量小于输出量,跑后也不能大吃大喝。合理的做法是补充含少量糖和充足蛋白质的食物。合理比例在4:1,除了一些运动后的冲饮外,酸奶是不错的选择。每次跑后半小时内吃一个250ml的小盒酸奶,再吃一点水果或干果。通过少量的食物补充肌肉糖原恢复,摄入能量优先进入了肌肉,而身体代谢得到了维护。此时不要继续大量进食,对能量的消耗在运动结束后并未停止。在之后的6-8小时后都会比日常消耗更多的能量。

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  1. E8e9906415715773196b33d8b01a35e7
    米拉松Lv.8
    2014-10-23 20:25:49
    这么好的文章,大家读了为什么不点赞呢?我先来

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