As we all know, in riding, exercise is to increase physical strength, and rest is to ride longer and longer roads. Only when the two are properly combined to maximize the benefits, can it be expected to show the best state of the body.
In order to strengthen training, many riders neglect the maximum endurance of the body, causing over-training to cause physical disorders. Everything has a limit, grasp the limit, and create an excellent state. This is not only the pursuit of ordinary people, but also for contestants and athletes. That is extremely important.
After riding, the super-intensity training must allow the body to be rested for 2-3 days, during this period, no more intensity training is allowed. The body needs to repair injured muscles. There are principles and prerequisites for the recovery of the body, which can be attributed to the process of the system, the time and materials needed to be repaired during the process.
This training is repeated for a long period of time. Slowly persisting will enable the body to respond better and make the muscles stronger and stronger. Of course, there is no rush during the process. Training is to achieve better results, and rest is to eliminate fatigue and make the body stronger.
The relationship between training and super recovery
After each interval training or weight training, at least two or three days of recuperation are required. During this period, the same interval training or weight training is not allowed. Because interval training or weight training will damage the body tissue to a certain extent (that is, muscle fiber rupture), the body will feel sore and need to repair the injured muscle for 48 to 72 hours. After recuperation, not only the muscles will regenerate, but they will also be stronger than before. This phenomenon is called "Super Compensation".
The principle of super recovery is to continue training at an appropriate intensity (exceeding the load of the muscles, allowing muscle fibers to rupture), and then after adequate rest (repair time) and correct nutritional supply (repair materials), that is, experience training + rest + nutrition Iterative process of replenishment. Slowly, after a few training sessions, you will find that your muscles swell, your muscle fibers become thicker, and you feel more solid and stronger. But it is necessary to keep training. After 3 months, the muscles with thicker muscle fibers can be stabilized, and the strength is not easy to decline.
Training is important, but rest is more important. Training can only be done once every two or three days. The so-called exercise is to train to the extent of destroying body tissues. When the tissue is damaged, the human body will be repaired before it becomes thicker and stronger. The timing of the repair is very important. If the rest time is too long, the effect of hitting while the iron is hot will be lost; if the rest time is not enough, the body will be easily damaged. According to the summary of experienced athletes, every two or three days, you can do your best to practice once.
Riders who do not have a coach or equipment monitoring can only rely on their own feelings. For example, take a 75-year-old man as an example. After a day of serious interval training, he will not want to ride for 3 days, while a person in his early 50s may not want to move for two days. This is not in line with the need to repair injured muscles. ~ 72 hours?
Overtraining can produce syndromes
1. Insufficient nutrition
Protein deficiency causes the body to be unable to repair damaged muscles in time. If the diet is abnormal or excessive dieting due to weight loss, malnutrition is prone to occur.
2. Insufficient heat
The human body will break down muscle tissue to provide energy when the calories are insufficient during training, and people who lose weight will appear more obviously.
3. Excessive pressure
If the pressure is too high, it will be extremely bad for mental damage, leading to unpleasant mood, and thus turning from the mind to the body, causing a certain amount of harm.
1. Pay attention to the details of training
Reduce and reduce the amount of training, increase sleep time, implement some sports massage or apply anti-fatigue ointments, so that the body can get a relief.
2. Change your diet
Determine the energy intake to achieve a certain balance between energy intake and exercise expenditure, maintain an appropriate ratio, take multivitamins and B vitamins that repair injured nerves.
3. Pay attention to usual maintenance
Don't let your body catch cold, protect the trained body parts, wear leg covers and arm covers.
The above are some methods for achieving super recovery of the body after training. They are not complete, but they can be used as a reference. I hope every rider (athlete) can ride safely and happily.