How to quickly restore physical fitness during winter training?

After entering the winter, the popularity of the marathon race has gradually cooled down. The runners have also entered the winter training period. Whether the quality of the winter training directly determines the level of the horse's performance after the opening of the spring, I believe that the senior runners are aware of it and make full use of the winter training. For a while, the PB upgrade of the Malaysian horsepower is totally worth mentioning. Therefore, training should not only gradually increase the intensity of training, but also maintain fitness after training.

However, it is worth noting that the body function in winter is relatively weak and recovery is slow. How to maintain physical fitness under high-intensity training, so that the body can recover quickly and with high quality, even if it recovers excessively?

First of all, runners need to know that after carrying out high-intensity overload training, the various cells of the body will enter the self-repairing stage. During this period, we need to give the body a buffer and wait until the physical restoration is complete before physical fitness. Significant progress is made before training to complete over recovery.

Here, Xiao Bian recommends that runners perform rapid recovery through muscle stretching, cross-training, equipment assistance, dietary supplies, rest and relaxation.

Muscle stretch

Muscles are constantly in contraction after continuous work during running. When you stop, they have a tendency to continue contracting, so all parts are hard to touch. Stretching can help muscles relax, blood circulation is smoother, and it does not limit the range of joints during exercise the next day. After stretching, you can try to raise your legs in Bed and let the blood flow back quickly by gravity to help acidify your body.

Cross-training

Cross-training can help restore physical damage and reduce the risk of injury during training. In the long-term high-intensity running training of the body, it is difficult to avoid intrusion of injuries. Cross-training before the problem can reduce the probability of physical injury. Cross-training can increase the training methods and promote the efficiency of training. You can choose to swim, ride, etc., not only to maintain the runner's fitness, but also help the body better recovery.

Equipment Assist

When a person runs, the heart beats and pressurizes the blood throughout the body, delivering energy to the body, and the "return" of the blood flow is passive return in the vein. When the muscles contract during running, the venous blood vessels will be squeezed and the blood circulation will be accelerated. When the body relaxes, the veins will become smaller because of the pressure, the reflux will slow down and the blood circulation will slow down. Wearing a compression garment can help increase the efficiency of the return flow and help restore it.

Dietary replenishment

The recovery period after training is the best time for nutritional supplementation. At this time, the energy of the body is in a state of heavy consumption, and its efficiency in absorbing nutrients is twice as high as usual. Just after running, the body is in a state of hunger and thirst, energy is exhausted, water is lost, and salt is lost. These three things, as long as they are eaten, can almost quickly be added.

Physical rehabilitation requires energy. First of all, these basic energy must be supplemented, and all indicators of the body tend to be normal before they can begin to carry out "physical rehabilitation projects." The rest day of training can not ignore the intake of nutrients, you can eat some soy products and dairy products than usual, the appropriate amount of intake of some vitamin B, C group, in the recovery period, the ratio of protein and carbohydrate supply food should be 1:3.