三个训练误区：有可能毁掉你的训练成果的失误
作者：health跑 出处： 不详 发表时间：2014/3/31
| 三个训练误区：有可能毁掉你的训练成果的失误 文Alex Hutchinson; 山坡马拉松.jpg (32.67 KB, 下载次数: 0) 下载附件 保存到相册 几年前，台湾的研究人员招募了一些志愿者，并告知他们参加的是一项保健产品的测试。第一个测试是记录一些药片的纹理和颜色,然后把它们分给志愿者,一半的人告诉他们这是复合维生素,另一半的人告诉他们这是安慰剂(它确实就是安慰剂).到下一个测试的时候，人群就产生了截然不同的变化；当使用计步器来进行体能测试时，使用复合维他命的那一组更倾向于少走点距离，午饭时更倾向于选择偏不健康的食物，他们有强烈的刀枪不入的感觉和不愿意进行运动的趋势。 如果类似的情况发生在跑步上怎么办？为了你的最终目标你几乎注意了无数的训练细节和生活方式，什么长跑，间隔训练，饮食睡眠等等，这些对你达成目标都起着关键的作用，但是如果却因为产生了这种现象而功亏一篑岂不是很可惜。这个实验证明了一个现象叫做“许可效应”：你在做了一些你认为对达到目的有益的事情以后（类似吃维他命），这种优越感会鼓励你在同样可以达成目标的其他事情上偷懒（类似好好吃饭）你应该时刻注意并权衡哪些是对你保持健康至关重要的，而哪些是可以忽视的。以下向你介绍三个你应该注意的问题。 (1)误区：急速恢复 当你深受运动损伤困挠的时候，吃些止疼药当然是非常快速的方法，但是止疼药并不能改变肌肉的弱点，对你的训练没有任何好处。其他的迅速恢复的方式就像穿弹力袜或者是冰敷，也都是治标不治本而已。 更正：积极预防 人在健康的时候怎么会想起我会受伤呢，那怎么谈起预防伤害，但是其实在健康的时候更是应该进行预防的时候。每周至少两次，每次10-15分钟，进行一些柔韧性的训练，也同时锻炼一下爱受伤的部位，类似臀部，脚踝和足部等等。这些活动和冰敷的效果差不多，但是可以加强你的身体素质。 (2)误区：超多的营养补充 理论上讲，服用复合维他命或者是膳食补充剂就类似对运动员的一种“保险”，但是你要明白，没有人能做出完美的食谱。事实上，有证据显示，这些复合维他命和膳食补充剂很可能会对你的训练和表现产生消极影响，同时，证据显示，大剂量的抗氧化剂例如维生素c可以影响训练期间的肌肉恢复和降低耐力的提高。 更正：健康饮食 获得完整营养元素的唯一方法就是丰富的饮食。的确，一天一天准备包括蔬菜，肉，鱼，水果等等的食材真心很麻烦而且也需要良好的计划性，但是我相信你要是别偷懒，安慰自己什么“我今天就吃复合维他命代替那些吧”的鬼话，我相信这一天天的努力对你的健康计划将贡献很大啊。 (3)误区：“兴奋剂” 的确，咖啡这个东西确实可以让日常表现提高很多，更别说这个玩意对于日复一日的运动员的好处了。但是这里有个隐藏的问题，那就是咖啡因是掩盖了疲惫，但是它并不能让你休息啊。 更正：去好好睡觉吧 你睡觉的时候，身体就自行的从一天的疲劳中恢复回来，让肌肉得以修复，重新让身体充满了能量。以咖啡开始新的一天，甚至是开始训练或比赛之前来一杯都是不错的选择。但是如果你前一天晚上都没睡够7-9个小时，然后你再喝咖啡，那这件事对健康的长远伤害就会很大了。 Three Shortcuts Runners Should Avoid By Alex Hutchinson A few years ago,researchers in Taiwan recruited volunteers for what they were told was health-related producttesting. Their first task was to take a pill and rate its texture and color;half were told it was a multivitamin, while the other half were told it was aplacebo (which it was). During the next tests, the groups acted dramaticallydifferently. When asked to test a pedometer, those who thought they'd taken avitamin were more likely to walk a shorter route; at lunch, they chose lesshealthy food. In a survey, they expressed greater feelings of invulnerabilityand less desire to exercise. What does this have to do with running? Racing your best demands that youcoordinate countless details of training and lifestyle—long runs, intervals,sleep, nutrition, and so on—that contribute to your performance. This studyillustrates a phenomenon known as the "licensing effect": doingsomething you believe will help you (like taking a vitamin) will subconsciouslyencourage you to slack off on other ways of achieving the same goal (likeeating well). You must distinguish between the factors that matter for yourfitness, and the ones you can ignore—because you're always making trade-offs.Here are three to watch out for: The Shortcut:Reactive Recovery It's easy to take painkillers to block training-related aches, but this habitdoesn't address the muscle weaknesses that may be causing your pain. Otherrecovery tools like compression garments and ice baths may have benefits, butthey're still just short-term Band-Aids. The Better Way: Active Prevention It's hard to think about injury prevention when you're healthy, but this iswhen it matters most. At least twice a week, spend 10 to 15 minutes working onbalance, dynamic flexibility using form drills, and strength in key areas likehips, ankles, and feet. It takes about as long as an ice bath, and will do moreto keep you healthy. The Shortcut:Training Supplements In theory, taking a multivitamin or a dietary supplement targeted at athletesas a form of "insurance" makes sense—after all, no one eats perfectlyall the time. But there's scant evidence that these supplements actually boosthealth or performance, and some studies have found that large doses of antioxidantsupplements like vitamin C can interfere with muscle recovery and endurancegains during training. The Better Way: Healthy Eating The best way to get key micronutrients is from whole foods. Yes, it takesplanning to make sure you have healthy options like vegetables, fruit, and fishavailable day after day, meal after meal. You'll never be perfect, but if youdon't give yourself the excuse, "It's okay, I took vitamins thismorning," you're more likely to get closer to your dietary goals. The Shortcut:Energy Boosters There's no doubt that caffeine is an effective performance-enhancer, not tomention an essential part of day-to-day life for many runners. But there's asubtle distinction to bear in mind: Caffeine helps to mask the feeling offatigue, but it doesn't actually make you any more rested. The Better Way: Sleep While you're asleep, your body is recovering from that day's training,repairing damage, and recharging energy stores. It's fine to start your daywith a cup of coffee, and even to drink more before a workout or race. But ifyou're not also getting enough sleep—most adults need seven to nine hours anight—you'll struggle to make consistent, long-term gains in fitness. |