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cover of episode How to recover after a workout

How to recover after a workout

2025/1/30
logo of podcast Life Kit

Life Kit
AI Deep Dive AI Chapters Transcript
People
A
Anna Cockrell
D
Dr. Natasha Desai
J
Jeremy Ford
M
Margaret Serino
Topics
Margaret Serino: 我在长时间休息后重新开始举重训练,结果导致背部受伤。这让我意识到热身、冷却和拉伸的重要性。重新开始锻炼时,应该循序渐进,避免过度训练。 Dr. Natasha Desai: 运动损伤的常见原因有两个:一是人们试图以20岁时的强度进行锻炼,而没有进行术后恢复;二是重复相同的动作,没有足够的恢复时间。锻炼会给身体带来压力,在锻炼之间,身体的强度和弹性会下降,如果长时间不运动后再进行高强度运动,可能会导致损伤。 Anna Cockrell: 职业运动员也需要休息和恢复,良好的休息和恢复能够提高运动能力。我的训练计划中包含了一到两天休息时间,我会利用这些时间做一些家务或者瑜伽等轻松的活动。恢复的关键在于良好的生活习惯,例如充足的睡眠、规律的饮食、热身和冷却。市面上有很多恢复产品,但关键在于养成良好的生活习惯。 Jeremy Ford: 锻炼后应该摄入蛋白质,以帮助肌肉修复和生长。遵循“三分法”的饮食原则,即每餐包含三分之一的蛋白质、三分之一的碳水化合物和三分之一的蔬菜水果,可以帮助身体恢复。锻炼前几小时,应该摄入复杂的碳水化合物;锻炼前一小时左右,应该摄入易消化的零食,并补充水分。

Deep Dive

Chapters
This chapter emphasizes the importance of gradually increasing workout intensity after a break to avoid injuries. It highlights the risks of returning to previous workout levels immediately and underscores the need for rest and recovery, along with varied workouts.
  • Gradually increase workout intensity after a break.
  • Mix up workouts (strength, cardio, rest).
  • Plan for rest and recovery.

Shownotes Transcript

It's normal to feel some pain or soreness after a workout. But how much is too much, and more importantly, how do you get relief? This episode, build out your post-workout recovery routine. A sports medicine doctor, nutritionist and professional athlete break down everything you can do from the moment your last workout finishes to right before your next one begins – to feel better in your body, minimize your injury risk and get the most out of that gym session.Learn more about sponsor message choices: podcastchoices.com/adchoices)NPR Privacy Policy)