如何識(shí)別你的身體需要休息?

如何識(shí)別你的身體需要休息?

We've all been there: Just when you're getting into the groove of your new workout obsession — wham! Suddenly your knee is killing you, or your quads are hurting in a way that just doesn't feel right. Yep, you've over-worked yourself into an injury — and are suddenly wondering why you didn't take a few more rest days along the way.

我們都有過(guò)這樣的經(jīng)歷:當(dāng)你進(jìn)入新的健身的最佳狀態(tài)時(shí)——哇!突然，你的膝蓋疼死了，或者你的四頭肌疼得不行。是的，你過(guò)度勞累而受傷了，并且突然想起來(lái)為什么你沒(méi)有多休息幾天。

It's important to understand it physiologically, what happens when we exercise. "When you exercise, you're causing a bit of trauma to the body," says Noam Tamir, Certified Strength and Conditioning Specialist and owner of TS Fitness New York City. Essentially, when you exercise, you create micro-tears in your muscles. Then, when your muscles repair, they grow stronger.

從生理學(xué)上理解它很重要，當(dāng)我們運(yùn)動(dòng)時(shí)會(huì)發(fā)生什么。“當(dāng)你鍛煉的時(shí)候，你會(huì)給身體造成一些創(chuàng)傷，”Noam Tamir說(shuō)，他是經(jīng)過(guò)認(rèn)證的力量和調(diào)節(jié)專(zhuān)家，也是紐約TS健身俱樂(lè)部的老板。本質(zhì)上，當(dāng)你運(yùn)動(dòng)時(shí)，你的肌肉會(huì)有微撕裂。然后，當(dāng)你的肌肉恢復(fù)后，它們會(huì)變得更強(qiáng)壯。

However, Tamir says, "The more you work, the more you train, the more stress you're putting on the body. If you're not allowing the body to recover, you're causing yourself more harm than good." After all, exercise doesn't just impact your muscles — it impacts your digestion, kidney function, hormone regulation, and more. Before injury strikes, listen to these three signs that might indicate your body needs some time off.

然而，Tamir說(shuō):“你工作得越多，訓(xùn)練得越多，你給身體施加的壓力就越大。如果你不讓身體休息，你給自己造成的更大的傷害。”畢竟，運(yùn)動(dòng)不僅影響你的肌肉——它還影響你的消化、腎功能、激素調(diào)節(jié)等等。在受傷之前，聽(tīng)聽(tīng)這三個(gè)可能表明你的身體需要休息的信號(hào)。

1. You're always sore.

1. 你總是痛。

Sure, a bit of muscle soreness after a particularly strenuous workout is totally normal, especially if you're newer to exercise or you're switching up your routine. But if you're exercising regularly, you shouldn't constantly be feeling sore, says Tamir. Depending on the muscle group, you should always give your muscles 24 to 48 hours to recover between training sessions, and if you still feel sore, it's possible you're overtraining. According to Rice University, "Overtraining can best be defined as the state where the athlete has been repeatedly stressed by training to the point where rest is no longer adequate to allow for recovery." Persistent muscle soreness, getting sick more often, or frequent injuries are all physical symptoms of overtraining. Fortunately, recovery is simple — just take it easy for a few days!

當(dāng)然，在一次特別劇烈的鍛煉后肌肉有點(diǎn)酸痛是完全正常的，尤其是如果你是一個(gè)剛開(kāi)始鍛煉的人，或者你正在改變你的日常習(xí)慣。但如果你有規(guī)律的鍛煉，你不應(yīng)該一直感到疼痛，Tamir說(shuō)。根據(jù)肌肉群的不同，你應(yīng)該在兩次訓(xùn)練之間給你的肌肉24到48小時(shí)的時(shí)間來(lái)恢復(fù)，如果你仍然感到疼痛，很可能你訓(xùn)練過(guò)度了。根據(jù)萊斯大學(xué)的說(shuō)法，“過(guò)度訓(xùn)練完全可以被定義為運(yùn)動(dòng)員反復(fù)受到訓(xùn)練的壓力，以至于休息不足，無(wú)法恢復(fù)的狀態(tài)。”持續(xù)的肌肉酸痛、經(jīng)常的生病或頻繁的受傷都是過(guò)度訓(xùn)練的身體表現(xiàn)。幸運(yùn)的是，恢復(fù)很簡(jiǎn)單——只要放松幾天!

2. You're constantly tired or moody.

你經(jīng)常感到疲倦或喜怒無(wú)常。

Moodiness, depression and fatigue are also indications that you might be overtraining. Most of us have heard that exercise is supposed to make us happier, thanks to a rush of endorphins — a stress-fighting chemical — in the brain. However, those endorphins are also accompanied by cortisol, a stress hormone. And when cortisol levels remain high for an extended period, they take a toll on mental health.

情緒低落、抑郁和疲勞也表明你可能訓(xùn)練過(guò)度。我們大多數(shù)人都聽(tīng)說(shuō)過(guò)，由于大腦中內(nèi)啡肽(一種抗壓力的化學(xué)物質(zhì))的激增，鍛煉應(yīng)該會(huì)讓我們更快樂(lè)。然而，這些內(nèi)啡肽也伴隨著皮質(zhì)醇，一種壓力荷爾蒙。當(dāng)皮質(zhì)醇水平長(zhǎng)期保持在高水平時(shí)，就會(huì)對(duì)心理健康造成損害。

3. Your heart rate is abnormal.

3.你的心率不正常。

One of the best ways to gauge if you've been overtraining is to check your heart rate, Tamir says. "I'll take my resting heart rate in the morning. If I'm above my normal, then I know that my body is not really ready for a hard workout that day. That's one of the best ways to judge your readiness to exercise." Rice University notes that a lower-than-normal heart rate can indicate overtraining, too. Ready to experiment with this method? Try taking your resting heart rate daily to figure out what's normal for you.

Tamir說(shuō)，判斷你是否訓(xùn)練過(guò)度的最好方法之一就是檢查你的心率。“我將在早上測(cè)量我的心率。如果超過(guò)了正常水平，那么我就知道那天我的身體還不適合劇烈運(yùn)動(dòng)。這是判斷你是否做好鍛煉準(zhǔn)備的最好方法之一。”萊斯大學(xué)指出，低于正常心率也可能意味著過(guò)度訓(xùn)練。準(zhǔn)備好試驗(yàn)這種方法了嗎?試著每天測(cè)量你的靜息心率，看看對(duì)你來(lái)說(shuō)什么是正常的。