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m******4 发帖数: 2810 | 1 有感于“跑完步后心脏突然跳动很慢,头晕,耳鸣,怎么办?”
【 以下文字转载自 Axel 俱乐部 】
发信人: midway64 (中途岛), 信区: Axel
标 题: warm up 和 cool down
发信站: BBS 未名空间站 (Tue Jan 7 22:58:48 2014, 美东)
稍微有运动常识的人都知道在运动前尤其是剧烈运动前要先热身,包括活动全身各关节
/慢跑/拉伸肌肉和韧带等,剧烈的运动比如足球比赛之前的热身要更充分,达到出汗和
呼吸急促的程度,然后稍休息一下再投入比赛才能在比赛时有最好的发挥。热身不仅影
响运动的performance,更重要的是减少运动中受伤的可能,比如常见的关节的扭伤和
肌肉的拉伤。
相对来说一般对cool down 强调的要少一些,在国内的运动常识是运动以后不能太着急
cool down,最典型的是一般运动后不要喝冷饮,虽然运动后喝凉饮料很爽;再比如说
剧烈运动后不宜吹空调。我踢完球一般回家的时候在车里即使是夏天也最多开很小的风
,宁愿让汗继续出一会儿身体再慢慢凉下来。
记得以前讨论这个话题的时候,有人说在美国不怎么强调这个运动后不能着急cool
down,我当时不是很确定。这些天借了几本关于Soccer和Soccer coaching的书。在《
Starting Soccer》上有这样的一段话
“After Play
Your muscles are very hot after playing. Put on warm clothes so they don't
cool down too quickly. You will probably be hot and sticky. If you can,
take a warm bath or shower after the game. It will also help to relax your
muscles.”
这个也有例外,比如职业运动员在带伤比赛的情况下,在比赛结束后,一般的做法是马
上对伤处进行冰敷,防止伤处肿胀和伤势恶化。
说到冰敷,一般运动中的受伤当天要冰敷防止伤处过分肿胀,一般的伤第二天就可以热
敷了,加速血液循环消肿清淤,我个人的经验是用高频的按摩器也有很好的恢复效果。
受伤后当天的处理非常重要,我有过几次失败的教训了,伤的当天觉得没有太严重,没
有足够重视,没有休息和冰敷,结果当天或者当天夜里迅速恶化,导致比较严重的后果
。 | m******4 发帖数: 2810 | 2 关于warm up的讨论多,刚找了几个关于cool down的,
http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/W
Cool down
Cooling down after a workout is as important as warming up. After physical
activity, your heart is still beating faster than normal, your body
temperature is higher and your blood vessels are dilated. This means if you
stop too fast, you could pass out or feel sick. A cool-down after physical
activity allows a gradual decrease at the end of the episode.
It’s good to stretch when you’re cooling down because your limbs, muscles
and joints are still warm. Stretching can help reduce the buildup of lactic
acid, which can lead to muscles cramping and stiffness.
http://www.brianmac.co.uk/warmup.htm
What are the benefits of a cool down?
An appropriate cool down will:
aid in the dissipation of waste products - including lactic acid
reduce the potential for DOMS
reduce the chances of dizziness or fainting caused by the pooling of
venous blood at the extremities
reduce the level of adrenaline in the blood
allows the heart rate to return to its resting rate
http://orthoinfo.aaos.org/topic.cfm?topic=a00310
Cool Down
Just as a warm up prepares your body for exercise, an effective cool down
gives your body time to recover.
Your cool down begins as you gradually decrease your intensity level at the
end of your aerobic exercise session. For example, if you have been walking
at a quick pace, begin cooling down by slowing your steps and taking your
arms out of the movement. Walk at a comfortable pace until your breathing
and heart rate have returned to normal.
Once you are breathing easily, stretch while your muscles are still warm.
http://www.mayoclinic.org/exercise/ART-20045517?pg=1
这里虽然也说了 “There's some controversy about whether warming up and
cooling down offer health benefits.” 但还是说 But proper warm-ups and cool-
downs pose little risk, so if you have the time, consider adding them to
your workout schedule. Warm-ups and cool-downs generally involve doing your
activity at a slower pace and reduced intensity. | R*****s 发帖数: 41236 | 3 嗯,这里大部分人平时也都是慢跑,一般也就再慢跑个1,2迈warmup/cooldown了... |
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