Everyone falls somewhere on the health and fitness spectrum. While some need a little extra motivation, others may fall victim to mental burnout from over training. Regardless of your current fitness habits and goals, making sure to pencil in time for recovery is just as important as planning the workout regimen.
We invitedAmy Jo Overlin，医学博士，骨科体育专家横幅——大学骨科运动医学Institute在亚利桑那州凤凰城，分享一些在训练时保持平衡的技巧。
“由于过度使用，我们经常看到急性和慢性伤害，”欧弗林博士说。“对于跑步者来说，这可能是脚部的压力骨折。对于游泳者来说，可能是肩袖的撞击。”无论您的运动如何，都有过多的事情。甚至职业运动员也知道，高峰性能包括休息和恢复的预算时间。
What is a rest day?
Dr. Overlin went on to explain that a rest day is a chance for your body to recover from the repetitive microtrauma that comes from exercise. In some cases, a “rest day” may actually last 2-3 days, depending on the strain your body underwent and how quickly your body can rebuild.
Rest days can include yoga, Pilates, foam rolling or stretching and/or light aerobic activity. Cross training at high intensities does not count as a rest day, although if you’re returning to training from an injury, it can help to prevent a re-injury. In short, a rest day should include, well… rest. It’s as simple as that.
为什么休息日如此重要？
在锻炼过程中，我们自然会导致组织的分解。不仅需要休息，骨头和肌腱还会感到运动的压力。When we give our bodies proper time to recover, the tissue will build itself back up stronger than it was before, thus making us stronger, faster, etc. “It’s easy to forget that process when you’re pushing your body to achieve more,” said Dr. Overlin. “The rebuilding phase is the part that actually makes you stronger.”
Whentoo many workoutsoccur in a row without proper recovery the muscle and bone that has been impacted doesn’t have time to repair. This leaves tissues vulnerable to further injury, such as muscle strains, tendinopathies, and stress fractures.
Did you know that your brain needs a rest day too? A long run or vigorous workout can be like therapy for an over-occupied brain. Yet, just like the rest of your body, your brain is tired after exercise. Regular rest days will help you stay mentally motivated, focused and in touch with what your body needs.
5 steps to preventing overuse injuries
健康的运动员应将休息日纳入他们的日程安排。但是休息比坐在沙发上更多。Overlin博士提供了五个步骤，每个休闲或认真的运动员都应该记住。
1.制定计划
Give your mind and body a predictable schedule. Work a rest day into your routine every 2-3 days.
2. Cross train
Cross training other muscle groups doesn’t count as a rest day. But be sure to include your full body in your workout plan. Be sure to work muscle groups that may not be routinely emphasized in your primary sport.
3.灵活
力量和耐力很重要，但是灵活性和稳定性对于每个运动员来说也是至关重要的元素。尝试将瑜伽或普拉提纳入您的锻炼中，以提高您的灵活性和平衡。
4.睡个好觉
“Sleep is often a forgotten keystone habit,” said Dr. Overlin. “Your bodyneeds sleepto heal and recover. Consistently getting 7-9 hours of sleep a night allows your body to perform at its very best during each workout session.”
5.保持水分
如果您不这样做，则更有可能发生过度使用well hydratedand being hydrated also helps you get nutrients to your muscles as they work and recover. Stay hydrated to help clear away any toxins created while working out. This also has the added benefit of preparing your body for another day of work.
Constructing a well-rounded and effective workout plan can be complicated but the results are extremely rewarding. Read these articles to learn more about fitness from Banner experts like Dr. Overlin.
- Five Fixes for Common Weightlifting Mistakes
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- Are You Ready to Jump Back into Sports?
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