預防運動受傷~運動強度的控制
運動強度的控制
有好多新手做GYM時,都唔識得去調節運動強度,住住令到肌肉over training,嚴重會拉傷肌肉,其實識得因應身體情況變化而調整合適既運動強度,會使你訓練時更安全,更快達到效果
首先我們每次訓練時應該包括warm up同cool down
warm up:每次訓練之前至少進行5分鐘的熱身運動,運動項目可以是跳繩。跑樓梯。跑步、固定自行車、橢圓機等。
cool down:每次訓練(有氧或力量訓練)結束之後再進行5分鐘低強度的有氧運動;接著充分抻拉主要目標肌肉。要求動作平穩、稍慢、幅度稍大些,但不要「過分抻拉」,也不能有跳躍和反彈動作,抻拉到極限時停頓30秒,然後慢慢使肌肉收縮還原。
同時睇下依個自我訓練感覺表:
初級健身者:訓練時間少於3個月或從沒有進行過健身訓練者,建議每周進行3~4次有氧訓練(訓練強度為RPE3~4)、2次力量訓練(兩次訓練之間至少休息1天)3~4周以後可以逐漸過渡到中級/高級健身訓練強度。
中級/高級健身者:建議每周進行一次輕鬆的有氧訓練(RPE3~4)。2~3次中等;雖度的有氧訓練(RPE5~6),1~2次大強度的有氧訓練(RPE7)。2~3次力量訓練。注意,大強度的有氧訓練每周不得超過2次
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