5 个防止训练过度的建议 | 5 ways Avoid Overtraining
我们在上一篇文章中告诉大家过度训练的症状，在这篇文章中，你将学习如何避免这种情况的发生。一旦你过度训练，一般要等上好几天、几周甚至几个月来完全恢复，因为我们的神经系统循环周期很短，所以你可能需要就此停止一段时间的训练。为了避免出现这种情况，一定要聪明有计划的训练，给你的身体一个恢复周期。
Our last insight gave you some signs of overtraining. This insight teaches you ways to avoid overtraining. Once overtraining sets in it may take days, weeks, or even months, to recover completely, since your nervous system has short-circuited. You may have to take an unplanned break from exercising in order to fully recover. So, to avoid this scenario, make sure to train smart and give your body time to recover.
睡眠对于身体的恢复起到很大的作用。为了避免过度训练造成的损伤，一定要保证睡眠的时长。
Sleep is so important because it helps repair your body. To avoid overtraining you should make sure you are getting enough sleep.
2 提升膳食 Improve Your Nutrition
避免过度训练的另一个重要因素就是保证营养均衡，包括蛋白质、含脂肪以及碳水化合物的食物，有很多超级严格的时尚流行减肥法其实并没有太多作用。每一餐都很重要，尤其是运动前后的两餐是帮助恢复身体机能的关键。
To prevent overtraining, you should have a balanced intake of protein, fats, and carbs, which is why many restrictive and fad diets don’t work. Every meal is important but both your pre-workout and post-workout meals are key for recovery and preventing overtraining symptoms.
除了健身之外，也不要忽视焦虑和压力带来的影响。如果你坚持健身却仍未达到自己的目标，也许跟压力大有关。一些好的解压方式包括瑜伽、冥想或一个放松的按摩。
You need to consider both training as well as outside stressors. If everything else is on point, and you are still not achieving results from your program, stress might be your problem. Some good options for reducing stress are Yoga, Meditation or massage.
有效的训练量可以防止很多问题的产生。一个好的方式就是，训练量刚好能让身体承受。一定避免训练一次却恢复两周的情况发生。举重中间要保证足够的休息时间，来避免一连两天都高强度的训练。要想在不受伤的情况下达到锻炼效果，需要循序渐进，不能一口吃个胖子。
Smart training volume can prevent problems . A good rule is to train only enough to elicit a training response. Don’t train to the point where it takes 2 weeks to recover from one session. Rest between heavy lifting sessions as much as possible and avoid training heavy with full body lifts one or two days in a row. To maximize results and minimize injury, be sure to progress your workouts slowly, instead of making large jumps in training volume, or intensity.
你需要给身体一个缓冲的时间，每周至少要休息1－2天，来帮助身体恢复的快一些，但这并不是让你远离健身房，可以做一些拉伸运动、瑜伽或投篮等轻微运动。
You want to give your body time rest and recover. Taking at least one or two days in between training sessions helps you recover much faster, but this doesn’t mean you have to stay out of the gym all together. Things that I would recommend on your off days are, low impact activities like stretching, yoga or shooting.
Nulla porttitor accumsan tincidunt. Vivamus magna justo, lacinia eget consectetur sed, convallis at tellus. Pellentesque in ipsum id orci porta dapibus. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Donec velit neque, auctor sit amet aliquam vel, ullamcorper sit amet ligula.
Curabitur non nulla sit amet nisl tempus convallis quis ac lectus.
Pellentesque in ipsum id orci porta dapibus. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Donec velit neque, auctor sit amet aliquam vel, ullamcorper sit amet ligula. Curabitur non nulla sit amet nisl tempus convallis quis ac lectus. Quisque velit nisi, pretium ut lacinia in, elementum id ending.
About the author : admin
