Jagorar dawo da aikinka na Post-Workout

Wadatacce

• Babban horo mai ƙarfi
• Hanyoyin dawowa
• Aukar nauyi
• Hanyar dawowa:
• Juriya da horo na kewaye
• Hanyoyin dawowa
• Horon Marathon
• Hanyoyin dawowa

Cire takalman takalmanku, ku sanya safar hannu ta ɗagawa, kuma kuyi kasuwancin gajeren gajeren gajeren wandon ku don manyan ledoji masu kayatarwa. Lokaci ya yi da wasu zurfafawa, masu kyau-don-ƙasusuwa bayan horo horo.

Af, a zahiri yana da kyau ga ƙashinku, a cewar wani binciken da aka buga a cikin FASEB Journal. A zahiri, murmurewar da ta dace ba ta dace da ƙashin ƙashinku kawai ba - yana da kyau ga jikinku duka.

“Lokacin da kuka yi aiki, kuna lalata jikin ku a zahiri: ƙwayoyin tsoka, tsarin garkuwar ku, kayan haɗinku, komai. Idan ba ku warke ba, kawai kuna karya jikinku ne sau da kafa, "in ji Karli Alvino CPT, FNS, kocin a Mile High Run Club kuma wanda ya kafa Iron Diamond Fitness.

Gyarawa a kan dawowa zai iya haifar da bayyanar cututtukan aiki kamar raguwar aiki, hauhawar jini, rashin bacci, rage karfin garkuwar jiki, da kuma rashin jin dadi gaba daya, yayi bayanin tabbataccen karfi da kwantar da hankali, Alena Luciani, MSc, CSCS, Pn1, da kuma wanda ya kafa Training2XL.

"Duk yadda kuke motsa jiki, abinci mai gina jiki, shayarwa, da bacci sune manyan ginshikan farfadowa," in ji Alvino. Wannan yana nufin cin wadataccen furotin da kuma ingancin carbohydrates, cinyewa (aƙalla) rabin nauyin jikin ku a cikin ruwa, da nufin samun bacci na awa 8 + a dare, in ji ta.

Amma dangane da yanayin lafiyar ku, akwai ƙarin hanyoyin dawowa waɗanda zasu iya taimaka muku samun mafi kyawun aikinku. Don haka, ko kuna shiga cikin koshin lafiya ko kuma kun fara sabon tsarin motsa jiki, mun tattara kyawawan ayyukan dawo da aikinku na yau da kullun.

Ka tuna ka haɗa da waɗannan ayyukanka guda uku a cikin aikin dawo da motsa jiki:

• hydration
• barci
• abinci mai gina jiki

Babban horo mai ƙarfi

Hanyoyin dawowa

• 15-mintina mai sanyi-ƙasa shimfidawa nan da nan bayan aji
• kopin kofi

Wasannin motsa jiki irin na HIIT suna biyan haraji mai tsoka akan tsarin jikinku na jiki, in ji Luciani, wannan shine dalilin da yasa take ba da shawarar wani aiki na sanyi na mintina 15. "Saukewa daga ƙasa yana ba da damar tsarin juyayinku na tsakiya ya sake sarrafawa, ya dawo da bugun zuciyar ku zuwa yanayin hutu na yau da kullun, kuma ya saita ku don saurin saurin," in ji ta.

Don ƙarin ƙarfafawar dawowa, kar a guje wa wannan kofi na joe na biyu. Studyaya daga cikin binciken da aka buga a cikin Journal of Pain ya nuna cewa masu motsa jiki sun ga raguwar jinkirin fara ciwon tsoka (DOMS) lokacin da suka sha ɗan kofi.

Hutun jadawalin hutu

• A cewar Alvino, bai kamata ku taɓa yin horo irin na HIIT ba fiye da kwanaki biyu a jere. Madadin haka, tana ba da shawarar jadawalin kwana biyu, na hutu na kwana ɗaya.

Aukar nauyi

Hanyar dawowa:

• tausa
• mirgina kumfa

Saukaka tashin hankali a cikin jijiyoyin ku bayan an daga nauyin nauyi shine mafi mahimmanci ga jin kwarewa a yayin zaman ku na gaba, in ji Luciani. Daya daga cikin mafi kyawun hanyoyin yin hakan, ta bayyana, shine tausa. A zahiri, wani binciken da aka buga a cikin binciken ya gano cewa tausa bayan motsa jiki na iya rage rage motsawar motsa jiki da kuma yin tausa a kai a kai na iya taimakawa tsayar da jinkirin fara ciwon tsoka.

Amma yayin da tausa na iya zama wata dabara ta dawo da manufa, babu ƙaryatãwa cewa su ma suna da tsada. Idan baku iya sauke abin da ake buƙata ba a zaman mako, Alvino ya ba da shawarar kumfa yana juyawa maimakon. Hakanan wannan na iya taimakawa rage DOMS har ma da haɓaka aiki a cikin motsa jiki da ke biye, bisa ga binciken da aka buga a cikin .

Sauran jadawalin tsara jadawalin

• Masu farawa ya kamata su huta kwana biyu tsakanin zaman, yayin da masu ɗauka na yau da kullun su huta a kowace rana ta uku, a cewar wani bita da aka buga a ciki.
• Auki de-load mako sau ɗaya a kowane watanni biyu. Luciani ya fassara “de-loading” a matsayin “mara ma'ana a cikin yawan horon da kake yi da kuma ƙarfin da yake ɗaukar mako guda.” Luciani ya kara da cewa masu horarwa da ke aiki tare da masu daukar nauyi za su sanya dabarun sanya mako cikin tsarin horo bayan wani karfi mai karfi.

Juriya da horo na kewaye

Hanyoyin dawowa

• tafiya
• jog
• keke

Duk da yake bacci abune da ya zama dole don samun sauki daga yawancin motsa jiki, Alvino ya jaddada cewa bacci shine "abu daya-da zaka iya yi [don] jikinka" don taimakawa inganta aikin ka da haɓaka murmurewarka daga ƙarfin motsa jiki. "Yana taimaka [gyara] tsokoki [da] maido da matakan kuzari, kuma [ba da damar] jikinku ya sami homeostasis, musamman bayan motsa jiki," in ji ta.

Yaya muhimmancin bacci bayan motsa jiki? Idan kuna horo koyaushe, barci ya kamata koyaushe ya zama babban fifiko, amma musamman bayan motsa jiki mai wahala. A zahiri, a cewar ɗayan, ƙarancin bacci a zahiri yana cutar da dawo da tsokoki bayan horo na haraji na muscular. Ga yawan awoyin bacci da gaske kuke buƙata.

Hakanan zaka iya haɗa wasu ƙananan zuciya, kamar tafiya, gudu (kodayake ya zama gajere da jinkiri), ko tuka keke don hanzarta murmurewa. Luciani yayi bayanin cewa yakamata ku shiga cikin aikin da "mai sauƙin isa ne don hana ku ci gaba da yaga ƙwayoyin tsoka" amma kuma "mai aiki" isa don samun jinin ku. Ta kara da cewa "Wannan yana kawo iskar oxygen da abinci mai gina jiki a yankin da ake niyya kuma yana taimakawa jiki ya murmure."

Sauran jadawalin hutu Alvino ya ba da shawarar cewa kada ku yi horo na juriya a kan rukuni guda na tsoka kwana biyu a jere. Madadin haka, yakamata ku ɗauki ranakun hutawa ɗaya zuwa biyu a kowane mako.

Horon Marathon

Hanyoyin dawowa

• Epsom gishirin wanka
• tart cherries

Saboda horo na juriya yana yin haraji akan jikin ku, Luciani ya ce dawo da karatun ku da barin ƙafafun ku yana da mahimmanci. Hanya ɗaya don yin wannan? Wankan wanka. Wankan gishiri na Epsom ya sami kulawa da yawa don fa'idodin lafiyarsu, musamman ga 'yan wasa, amma har yanzu binciken sabo ne.

Wani karamin binciken da aka buga a mujallar Zazzabi, duk da haka, ya gano cewa yin wanka mai zafi na iya ƙone kusan adadin kuzari 140 a sa'a ɗaya da kuma rage sukarin jini da kusan kashi 10 cikin 100 fiye da motsa jiki.

Don ƙarin haɓakawa-haɓaka, jefa wasu kayan ƙanshi a cikin abincin abincinku na baya. Binciken da aka buga a cikin binciken ya nuna cewa marathoners masu shan ruwan 'ya'yan ceri na tart a kwanaki biyar kafin, a ranar, da awanni 48 da suka biyo bayan jinsi sun rage ciwon tsoka.

Hutun jadawalin hutu

• Alvino ya ce wadanda ke atisaye don gudun fanfalaki ya kamata su hada da hutawa da murmurewa akalla sau biyu a mako a cikin jadawalin horon su. Waɗannan ya kamata su kasance a ranakun da ba ruwansu.

Gabrielle Kassel wasa ce ta wasan rugby, gudan laka, hada-hadar furotin, hada-hadar abinci, CrossFitting, marubucin jin daɗin New York. Ta zama mutuniyar safiya, ta gwada ƙalubalen na Whole30, kuma ta ci, ta sha, ta goge, ta goge, da kuma wanka da gawayi - duk da sunan aikin jarida. A lokacin hutu, ana iya samun ta tana karanta littattafan taimakon kai-da-kai, matse-matsi na benci, ko yin wasan girgije. Bi ta kan ta Instagram.