如何识别你的身体需要休息?

如何识别你的身体需要休息?

We've all been there: Just when you're getting into the groove of your new workout obsession — wham! Suddenly your knee is killing you, or your quads are hurting in a way that just doesn't feel right. Yep, you've over-worked yourself into an injury — and are suddenly wondering why you didn't take a few more rest days along the way.

我们都有过这样的经历:当你进入新的健身的最佳状态时——哇!突然，你的膝盖疼死了，或者你的四头肌疼得不行。是的，你过度劳累而受伤了，并且突然想起来为什么你没有多休息几天。

It's important to understand it physiologically, what happens when we exercise. "When you exercise, you're causing a bit of trauma to the body," says Noam Tamir, Certified Strength and Conditioning Specialist and owner of TS Fitness New York City. Essentially, when you exercise, you create micro-tears in your muscles. Then, when your muscles repair, they grow stronger.

从生理学上理解它很重要，当我们运动时会发生什么。“当你锻炼的时候，你会给身体造成一些创伤，”Noam Tamir说，他是经过认证的力量和调节专家，也是纽约TS健身俱乐部的老板。本质上，当你运动时，你的肌肉会有微撕裂。然后，当你的肌肉恢复后，它们会变得更强壮。

However, Tamir says, "The more you work, the more you train, the more stress you're putting on the body. If you're not allowing the body to recover, you're causing yourself more harm than good." After all, exercise doesn't just impact your muscles — it impacts your digestion, kidney function, hormone regulation, and more. Before injury strikes, listen to these three signs that might indicate your body needs some time off.

然而，Tamir说:“你工作得越多，训练得越多，你给身体施加的压力就越大。如果你不让身体休息，你给自己造成的更大的伤害。”毕竟，运动不仅影响你的肌肉——它还影响你的消化、肾功能、激素调节等等。在受伤之前，听听这三个可能表明你的身体需要休息的信号。

1. You're always sore.

1. 你总是痛。

Sure, a bit of muscle soreness after a particularly strenuous workout is totally normal, especially if you're newer to exercise or you're switching up your routine. But if you're exercising regularly, you shouldn't constantly be feeling sore, says Tamir. Depending on the muscle group, you should always give your muscles 24 to 48 hours to recover between training sessions, and if you still feel sore, it's possible you're overtraining. According to Rice University, "Overtraining can best be defined as the state where the athlete has been repeatedly stressed by training to the point where rest is no longer adequate to allow for recovery." Persistent muscle soreness, getting sick more often, or frequent injuries are all physical symptoms of overtraining. Fortunately, recovery is simple — just take it easy for a few days!

当然，在一次特别剧烈的锻炼后肌肉有点酸痛是完全正常的，尤其是如果你是一个刚开始锻炼的人，或者你正在改变你的日常习惯。但如果你有规律的锻炼，你不应该一直感到疼痛，Tamir说。根据肌肉群的不同，你应该在两次训练之间给你的肌肉24到48小时的时间来恢复，如果你仍然感到疼痛，很可能你训练过度了。根据莱斯大学的说法，“过度训练完全可以被定义为运动员反复受到训练的压力，以至于休息不足，无法恢复的状态。”持续的肌肉酸痛、经常的生病或频繁的受伤都是过度训练的身体表现。幸运的是，恢复很简单——只要放松几天!

2. You're constantly tired or moody.

你经常感到疲倦或喜怒无常。

Moodiness, depression and fatigue are also indications that you might be overtraining. Most of us have heard that exercise is supposed to make us happier, thanks to a rush of endorphins — a stress-fighting chemical — in the brain. However, those endorphins are also accompanied by cortisol, a stress hormone. And when cortisol levels remain high for an extended period, they take a toll on mental health.

情绪低落、抑郁和疲劳也表明你可能训练过度。我们大多数人都听说过，由于大脑中内啡肽(一种抗压力的化学物质)的激增，锻炼应该会让我们更快乐。然而，这些内啡肽也伴随着皮质醇，一种压力荷尔蒙。当皮质醇水平长期保持在高水平时，就会对心理健康造成损害。

3. Your heart rate is abnormal.

3.你的心率不正常。

One of the best ways to gauge if you've been overtraining is to check your heart rate, Tamir says. "I'll take my resting heart rate in the morning. If I'm above my normal, then I know that my body is not really ready for a hard workout that day. That's one of the best ways to judge your readiness to exercise." Rice University notes that a lower-than-normal heart rate can indicate overtraining, too. Ready to experiment with this method? Try taking your resting heart rate daily to figure out what's normal for you.

Tamir说，判断你是否训练过度的最好方法之一就是检查你的心率。“我将在早上测量我的心率。如果超过了正常水平，那么我就知道那天我的身体还不适合剧烈运动。这是判断你是否做好锻炼准备的最好方法之一。”莱斯大学指出，低于正常心率也可能意味着过度训练。准备好试验这种方法了吗?试着每天测量你的静息心率，看看对你来说什么是正常的。