Beat post holiday syndrome two magic easily restore the original running-winflash

Hit the "festival syndrome" two magic weapon, easy to restore the original ecological map running, during the Spring Festival everyone stop running rest, participate in all kinds of gatherings is inevitable. "Three pounds of fat during the Spring Festival" is not without reason, the mood is constantly jumping at the same time, wine dinner, entertainment is also let you in the first half of the fitness effect of cast to waste. After all! Out of time, sooner or later, the "borrow" to the weight, of course, also to return. If there is no transition period after the holidays, direct volume, not only will not let the body quickly restored to the previous physical level, but will increase the possibility of injury. So, the question — "eating + off half", after the Spring Festival, how to deal with the post holiday syndrome, the correct recovery step by step exercise? First of all, recommend a short-term exercise recovery plan after the Spring Festival. Planned exercise is an important means to achieve the goal quickly. But the scientific exercise plan should be made according to different situations, and the blind feeling training may be counterproductive. The following small compilation for everyone omni-directional 360 degrees without dead angle introduction, how to correctly restore the movement state, to help you smooth transition "postganglionic syndrome" distress. Daily regulation diet, coping with postganglionic syndrome, first of all to regulate the diet, "hold the mouth, take the leg", wherever it applies. During the holidays, many people overeat, and after the holidays, they need to adjust their stomachs. Of course, the recovery process should be gradual, not too hasty, so that the body has a moderate period. 1. Get rid of all kinds of snacks and get back on track. Apart from dumping junk food and putting an end to high calories, simple changes can also help restore confidence and motivation. 2, the staple food into small rice, oatmeal, oatmeal porridge or rice pudding, pumpkin congee, steamed with corn and steamed sweet potato. Grains are rich in dietary fiber, can promote gastrointestinal peristalsis, reduce the intake of meat and eggs, eat more fruits and vegetables. 3, you can eat more fungi, vegetables, such as mushrooms and so on itself contains more polysaccharide substances, strong antioxidant, protein content itself is relatively rich, can regulate the stomach. 4, remember to drink plenty of water. During the Spring Festival, fat rich foods are likely to cause purine accumulation, drinking water is conducive to purine metabolism, and when the intake of food rich in dietary fiber, dietary fiber in the intestinal tract can absorb more than ten times of water, adequate drinking water, can promote defecation. Biological clocks, Spring Festival night drink cards staying-up late on new year’s Eve is an indispensable part, "not until three a.m. can’t sleep" is one of the manifestations of post holiday syndrome. Excessive play to disrupt the body’s normal biological clock, causing headache and insomnia and other problems. Therefore, after the festival to try to sleep early and get up early, to ensure adequate sleep time. A person who has a habit of exercising can stop training for more than seven days, and exercise ability has returned to the initial stage, but the heart and lung function and muscle ability are better than those without sports experience, so don’t be eager for success after the festival. During the recovery period, high-intensity exercise should not be carried out, and the core strength training and jogging rehabilitation training can be alternately carried out, and the resistance and weight should be added appropriately

暴打“节后综合症” 两法宝轻松恢复跑步原生态 资料图   春节期间大家停跑休息,参加各种聚会是免不了的。“每逢春节胖三斤”也不是没有道理,心情不断雀跃的同时,饭局、酒桌的应酬也让你半年的健身效果付诸东流。毕竟!出来混迟早要还的,这“借”来的体重当然也是要还的。   如果假期之后毫无过渡期直接上量,不但不会让身体迅速恢复到之前的体能水平,反而会加大受伤的可能性。那么,问题来了――“大吃大喝+停跑半月”,春节过后该如何应对节后综合症,正确的循序渐进恢复运动量呢?   首先,推荐大家在春节结束后,制定一个短期的运动恢复计划,有计划的锻炼是快速达到目的的重要手段。但要根据不同情况制定科学运动计划,盲目凭感觉训练都可能会适得其反。   下面小编就为大家全方位360度无死角的介绍如何正确的恢复运动状态,帮助大家平稳过渡“节后综合症”的困扰。   日常调节   调节饮食   应对节后综合症,首先要调节饮食,“管住嘴迈开腿”无论到哪都适用。在假期中很多人都暴饮暴食,假期之后就需要调整一下自己的肠胃了。当然这个恢复过程要循序渐进,不可操之过急,让身体有个缓和期。   1、摆脱各种零食,重回正轨。除了丢弃垃圾食品和杜绝高热量以外,简单的变化也能够帮助我们恢复信心和动力。   2、把主食改成燕麦片小米粥、燕麦片南瓜大米粥或八宝粥等粥品,配合蒸玉米和蒸红薯。杂粮富含膳食纤维,可促进肠胃蠕动,尽量减少肉蛋类摄入量,多吃水果蔬菜。     3、可多吃一些菌类蔬菜,如蘑菇等本身就含有较多的多糖类物质,抗氧化性较强,本身蛋白质含量也比较丰富,能够调理肠胃。   4、切记要多喝水。春节期间油脂类丰富的食品容易造成嘌呤的累积,饮水有助于嘌呤代谢,而且当摄入富含膳食纤维的食物时,膳食纤维在肠道中可以吸收十几倍的水,充足饮水,可以促进排便。   生物钟调节   春节守岁、通宵喝酒打牌等是必不可少的环节,“不到凌晨三点睡不着”也是节后综合症的表现之一。玩乐过度打乱了人体正常的生物钟,引发头昏脑胀、失眠多梦等问题。因此,节后要尽量早睡早起,保证充足的睡眠时间。   恢复训练   一个有运动习惯的人只要停止锻炼七天以上,锻炼能力就已经回到了起步阶段,只是心肺功能和肌肉能力比无运动经历的人群要好一些,所以节后运动切勿急于求成。恢复期不宜进行高强度运动,可以将核心力量训练与慢跑恢复训练交替进行,适当加入抗阻和负重练习能更好的进入运动状态。   慢跑恢复训练   每天有运动时,经常地拉伸和放松运动会让肌肉比较松弛和张力,而停歇一段时间后,肌肉的柔韧度和张力都会下降。为防止受伤,准备开跑之前一定不要忽略热身运动。可以尝试拉伸动作,或者以慢走-快走-慢跑的方法进行轻松的热身跑。这能提升你的耐力,同时延长了训练时间,身体也不会太累。   节后恢复跑最好先从慢跑开始。   前三天,可以快步走、慢跑来逐步进入运动状态。   第一周,以慢跑为主,速度以呼吸顺畅为基准。   前两周,每次跑步不超过30分钟或者距离不超过5公里,之后每周增加10%的距离。   如果常年坚持跑步可以适当降低配速,并视身体恢复状态提高跑量和速度。   在一周的恢复训练后,周末不妨去登山或远足,给身体放个假,调节休整。   注意:长跑后多要喝水,即使我们的身体只是有一点点缺水,都会导致很多不必要的副作用。脱水会让我们跑的更慢,所以不妨全天带一瓶水,随时饮用,毕竟水是没有热量的。   核心力量训练   春节期间大吃大喝不运动,很容易出现肌肉松弛,关节僵硬,核心力量下降等问题,而核心力量尤其是腹部力量对跑者来说尤为重要。所以,在进行慢跑恢复的期间,可以与核心力量训练交替进行,一方面提高身体机能,另一方面减少膝盖和足部的压力,避免受伤。   核心力量的训练方法有很多,比如俯卧撑、仰卧起坐、Plank、腹肌撕裂等等都可以有效地增加肌肉耐力以及力量,这里就不过多赘述了。不过,为防止肌肉的不平衡和受伤,建议大家小重量多次数为主。   负重训练与抗阻训练   经历了恢复训练之后,可以适当增加一些负重训练和抗阻训练来提高跑速,最简单的负重比如绑沙袋慢跑,杠铃深蹲等等,可以选择爬楼梯来增加身体的抗阻能力,达到身体最好的运动状态。   小贴士:适度加量逐渐恢复   第一,当身体在感觉不适时,必须放弃跑步,哪怕你认为自己的身体还能承受得了,都必须以休养为重。   第二,在你的一周和一月锻炼时间表中,每周必须有一整天完整的休息,充分的休息对于运动者来说,是让肌肉纤维受伤部分愈合的必要条件。   第三,跑步必须有科学的热身、跑后拉伸,还要学会调节呼吸,保护好自己,做到安全第一。   看完了攻略就别犹豫了,赶紧制定详细的计划,跟着小编的节奏动起来,狂虐“节后综合症”吧。  (跑步圣经)相关的主题文章: