7 Easy Tips That Will Fast-Track Your Recovery

Hitting it difficult in the gymnasium feels fantastic but, without recuperation, you’re risking damage. And we don’t need that. Here’s how to get the stability proper.

在健身房用力擊球感覺很棒，但如果沒有恢復，你就有受傷的風險。我們不希望這樣。以下是如何獲得正確的平衡。

“The pain you feel today, will be the strength you feel tomorrow.”

“你今天感受到的痛苦，將是你明天感受到的力量。”

“No pain. No gain.”

“不痛。沒有收穫。”

“Go hard or go home.”

“努力或者放棄。”

Ah, who doesn’t love a stereotypical fitness quote?

啊，誰不喜歡刻板的健身名言？

Short, punchy sentences that will have you believe that if you want to make real changes to your body and fitness then the only thing you need to focus on is going all out in the gym, pushing your limits and embracing the burn.

簡短而有力的句子會讓您相信，如果您想對自己的身體和健身做出真正的改變，那麼您唯一需要關注的就是在健身房全力以赴，突破極限並接受燃燒。

Right? Kinda.

正確的？有點。

Whilst it’s true that to change your physique you’ll have to go outside your comfort zone (20 heavy squats anyone?), it’s important to remember that you should only train to an intensity that you’re able to fully recover from.

雖然確實要改變你的體質，你必須走出你的舒適區（20 次大重量深蹲？），但重要的是要記住，你應該只訓練到能夠完全恢復的強度。

It’s all well and good downing a pre-workout as you walk into the gym ready to ‘destroy’ a set of 30kg dumbbells or ‘smash’ your HIIT routine – but without sufficient recovery protocols in place this approach will eventually (likely sooner rather than later) catch up on you and your body.

當你走進健身房準備“摧毀”一組 30 公斤的啞鈴或“粉碎”你的HIIT 程序時，在鍛煉前進行一次鍛煉是很好的——但如果沒有足夠的恢復方案，這種方法最終會（可能更快而不是後來）趕上你和你的身體。

Take it from somebody that knows first-hand.

從第一手知道的人那裡拿走它。

Yup, me.

是的，我。

RECOVERY IS CRUCIAL

恢復至關重要

Back in my early twenties, like maximum other guys that age, I notion I was invincible while it got here to lifting weights – my healing didn’t even get an afterthought.

在我二十出頭的時候，就像大多數其他那個年齡的人一樣，我認為我在舉重方面是無敵的——我的康復甚至沒有得到事後的考慮。

At the time I had a deadlift PB of 140kg but I become determined to join the 200kg membership.

當時我的硬拉PB 為 140 公斤，但我很想加入 200 公斤的俱樂部。

So, I decided to do that by way of including 10kg to my deadlift each 4 weeks (if you’re shaking your head at me at this very moment, don’t fear, so am I).

所以，我決定每四個星期在硬拉上增加 10 公斤（如果你此時正對我搖頭，別擔心，我也是）。

The first two months went as deliberate.

前兩個月按計劃進行。

140kg shot as much as 150kg which then stuttered its way up to 160kg the subsequent month.

140 公斤猛增到 150 公斤，然後在接下來的一個月裡，他結結巴巴地增加到 160 公斤。

It turned into time for the 170kg strive.

是時候嘗試 170 公斤了。

I loaded up the bar for my new non-public excellent and stood over it feeling robust and powerful. I reached down, gripped the bar with all my mite, took a breath into the depths of my belly, locked into role and drove my ft hard into the floor. I pulled the bar up and…

我為我的新個人最好成績加滿了桿，站在它上面感覺強壯有力。我伸手，用我所有的蟎蟲抓住了酒吧，在我的胃深處吸了一口氣，鎖定了位置，把我的腳狠狠地踩在了地板上。我把酒吧拉了起來，然後……

Snap. Crackle. Pop.

折斷。裂紋。流行音樂。

No, I wasn’t thinking of my favourite adolescence cereal.

不，我沒想到我最喜歡的童年穀物。

That noise got here from my decrease returned.

那聲音是從我的下背部傳來的。

It become at this point I knew I had to cognizance on schooling smarter, not harder, and begin making recovery a priority.

正是在這一點上，我知道我必須專注於更聰明地訓練，而不是更努力地訓練，並開始將恢復作為優先事項。

Pushing your body to its limits inside the fitness center is notable and is wanted that allows you to development and construct muscle. However, you want to be careful that each one your difficult work isn’t simply getting washed down the drain together with the dribbles of your submit exercise protein shake.

在健身房裡把你的身體推到極限是很棒的，是進步和鍛煉肌肉所必需的。然而，你需要小心，你所有的辛勤工作不會隨著你運動後蛋白質奶昔的運球而被沖走。

It’s crucial that you take the perfect measures to recover from the stress that you put your muscle tissues under in the gym to, in the end, keep away from injury.

至關重要的是，您必須採取適當的措施來從健身房中肌肉承受的壓力中恢復過來，最終避免受傷。

The final component you want is all of your progress to come to a lifeless prevent from a deadlift gone incorrect.

你最不想要的就是你所有的進步都因為硬拉出了問題而完全停止。

So, that will help you for your way with absolutely searching after your body, I’ve prepare a list of seven matters you could try this will assist along with your restoration. Just quickly, before we get into it, it’s well worth mentioning…

因此，為了幫助您真正照顧好自己的身體，我列出了您可以做的七件事，這將有助於您的康復。很快，在我們開始討論之前，值得一提的是……

THE MISCONCEPTION ABOUT MUSCLE GROWTH

對肌肉增長的誤解

It’s a not unusual belief amongst gym-goers that they’re getting stronger and larger even as pumping iron inside the gymnasium.

健身愛好者普遍認為，他們在健身房鍛煉時會變得越來越強壯。

This is frequently due to “the pump” they experience, which gives you a bigger appearance because your muscle groups are flooded with blood. In actual fact, you’re technically getting weaker.

這通常是由於他們感覺到的“泵感”，這讓你看起來更大，因為你的肌肉充滿了血液。事實上，你在技術上變得越來越弱。

When you put your body underneath strain it’s not used to, it reasons little micro-tears for your muscle fibres. In that very second, it reduces your strength – but it’s ultimately what offers your body a purpose to develop.

當您將身體置於不習慣的壓力下時，它會在您的肌肉纖維中引起微小的微撕裂。在那一刻，它會降低你的力量——但它最終會讓你的身體有理由成長。

And it’s outdoor of the gymnasium that this increase takes place.

這種增長發生在健身房之外。

RECOVERY LEADS TO RESULTS

恢復導致結果

You may additionally have heard the time period “over-schooling” before but, for maximum of us, what is in all likelihood going on is a case of “under-recovering”.

您之前可能聽說過“過度訓練”這個詞，但對於我們大多數人來說，可能發生的是“恢復不足”的情況。

So, how exactly do you cross about recovering properly so that it will maximise your results and fitness center performance?

那麼，為了最大限度地提高你的成績和健身表現，你究竟如何正確地恢復呢？

Let’s get caught in. Here are my pinnacle seven recommendations to swiftly increase your recovery.

讓我們陷入困境。這是我快速提高恢復率的七大秘訣。

1. INCORPORATE DE-LOAD SESSIONS INTO YOUR PROGRAMME

1. 將卸載會話合併到您的程序中

De-loads are when you drop the quantity of your workouts so that your imperative worried device (CNS) gets a damage and a while to get better from previous periods. It’s essential, but, now not to confuse a drop-in volume with a drop-in intensity. You must nevertheless put a hundred% attempt and concentration into your de-load workouts.

減負荷是指您降低鍛煉量，以便您的中樞神經系統 (CNS) 得到休息並有時間從之前的訓練中恢復過來。然而，重要的是不要將插入量與插入強度混淆。你仍然應該把 100% 的精力和注意力集中在你的減負荷訓練中。

This isn’t an excuse for a time off.

這不是休息一天的藉口。

De-masses are normally factored into training programmes every four weeks but they can be blanketed as and whilst you sense you want them. Learning to listen to your body is a ability you have to simply master.

減負荷通常每四周納入培訓計劃，但可以在您覺得需要時加入。學會傾聽你的身體是你絕對應該掌握的一項技能。

As a terrific rule of thumb, contain a de-load week into your programme when your schooling starts to plateau.

作為一個好的經驗法則，當你的訓練開始進入穩定期時，將減負荷一周納入你的計劃。

You can lower the extent of your workout routines by:

您可以通過以下方式降低鍛煉量：

Dropping the range of sets executed for each exercise

減少每次練習的組數

Decreasing the variety of reps executed according to set

減少每組的重複次數

Lifting a smaller percentage of your 1 rep max

提升 1 rep max 的一小部分

Increasing rest durations among units

增加組間休息時間

2. START FOAM ROLLING

2.開始滾泡沫

Now, I can’t go through a whole article about recuperation with out talking approximately DOMS. Oh yeah.

現在，如果不討論DOMS，我就無法通讀有關恢復的整篇文章。哦耶。

Delayed Onset Muscle Soreness (DOMS) is the by-product of irritation inside the muscles because of the ones micro-tears we pointed out. They’re brought about in the course of training and it’s what offers you that sore, stiff sensation within the days following training.

遲發性肌肉酸痛 (DOMS) 是我們談到的那些微撕裂導致的肌肉炎症的副產品。它們是在訓練期間引起的，這就是在訓練後的幾天裡讓你感到酸痛、僵硬的原因。

Though it would give you a sense of delight, for having hit a exercising difficult, DOMS may be as exciting as having your 4th plate of plain bird and rice in a unmarried day, so it’s an awesome idea to strive and decrease it the best you could.

雖然它可能會給你一種自豪感，但因為努力鍛煉，DOMS 可以像在一天內吃第四盤雞肉和米飯一樣令人愉快^，所以最好盡量減少它你可以。

One take a look at has proven that foam rolling can assist lower the consequences of DOMS and speed up the restoration procedure, with the largest benefits visible 48-hours post-workout.

一項研究表明，泡沫滾動可以幫助減少 DOMS 的影響並加快恢復過程，最大的好處是在運動後 48 小時內看到。

Either before or after your workout – each ideally – take hold of a foam roller and spend 10-15 mins working the anxiety and knots from your muscle groups.

無論是在鍛煉之前還是之後——兩者都是理想的——拿起泡沫軸，花 10-15 分鐘鍛煉肌肉的張力和結節。

It can be uncomfortable at instances however bear with it and reap the benefits over the following days. Obviously, in case you’re crying in pain then forestall foam rolling and move see a health practitioner…

有時可能會感到不舒服，但請忍受它並在接下來的幾天中受益。顯然，如果你在痛苦中哭泣，那麼停止泡沫滾動並去看醫生......

3. GET PLENTY OF SLEEP

3. 充足的睡眠

This is probably the maximum not noted component of restoration.

這可能是恢復過程中最容易被忽視的方面。

In fact, it could be the maximum omitted factor for proper fitness in trendy due to the fact, whilst you don’t get sufficient sleep, your body doesn’t get the risk to absolutely recharge, bodily or mentally.

事實上，一般來說，這可能是身體健康最容易被忽視的因素，因為當你睡眠不足時，你的身體就沒有機會在身體上或精神上充分充電。

It’s whilst you’re drowsing that your body kicks into recuperation mode and starts offevolved to repair the harm you induced to the ones muscle fibres during your exercising.

當您睡覺時，您的身體會進入恢復模式並開始修復您在鍛煉期間對這些肌肉纖維造成的損傷。

In standard, you need to aim for round 7-nine hours sleep in line with night. The most efficient wide variety of hours varies from man or woman to individual, it’s certainly only a case of locating out what works fine for you.

一般來說，您的目標是每晚睡 7-9 小時左右。最佳小時數因人而異，這實際上只是找出最適合您的情況。

Here are some recommendations to help you get a very good night’s kip:

這裡有一些技巧可以幫助您度過一個美好的夜晚：

Put away your phone/screens 1-2 hours earlier than bed and STICK TO IT

睡前 1-2 小時收起手機/屏幕並堅持使用

Write down your mind to clear your head

寫下你的想法，讓你頭腦清醒

Minimise your espresso consumption after 3pm every day

每天下午 3 點後儘量減少咖啡攝入量

Drink plenty water at some stage in the day

全天喝大量的水

Black out your room, natch

把你的房間塗黑

Start to unwind 1-2 hours earlier than mattress – try analyzing or paying attention to track, now not TV

睡前 1-2 小時開始放鬆——嘗試閱讀或聽音樂，而不是看電視

Keep bed time constant

保持就寢時間一致

Have naps, whilst feasible, if you war to get a full night’s sleep

如果您難以整夜睡眠，請盡可能小睡

4. GET YOUR NUTRITION RIGHT

4.讓你的營養正確

If sleep has the starring position for recuperation then your nutrients performs first-rate supporting actor.

如果睡眠是恢復的主角，那麼你的營養就是最好的配角。

Not best is it essential to mind how a lot you’re eating however additionally what you’re eating.

不僅要注意你吃了多少，而且要注意你在吃什麼。

To recover properly, you want to ensure you consume sufficient energy each day. How many calories exactly? It depends to your goal. You can use a macro calculator to effortlessly discover your calorie targets, whether your intention is to construct muscle, lose fats or simply hold your weight.

要正常恢復，您需要確保每天攝入足夠的卡路里。具體多少卡路里？這取決於你的目標。您可以使用宏計算器輕鬆找出您的卡路里目標，無論您的目標是增肌、減脂還是保持體重。

When the purpose is fat loss, but, you need your deficit to be as small as possible at the same time as nonetheless yielding fats loss outcomes. This will supply your body the satisfactory threat of repairing itself and could offer sufficient power to get you through difficult workouts.

然而，當目標是減脂時，您希望您的赤字盡可能小，同時仍能產生減脂效果。這將為您的身體提供自我修復的最佳機會，並提供足夠的能量讓您通過艱苦的鍛煉。

When it involves what you devour, the purpose need to be to attention your attention on whole, nutrient-dense, excessive-quantity alternatives. To positioned it truly: ‘easy’ meals, #cleaneating.

當談到你吃的東西時，目標應該是把注意力集中在整體、營養豐富、大容量的選擇上。簡單地說：“乾淨”的食物，#cleaneating。

For a complete and brief recovery, it’s critical to give your body the nutrients it desires to live healthful and function nicely. Your body can only paintings with the gas you put into it, so ensure your giving it what it wishes.

為了全面而快速地恢復，為您的身體提供保持健康和正常運作所需的營養至關重要。你的身體只能使用你投入的燃料，所以一定要給它它需要的東西。

The other key component of nutrients is making sure you stay hydrated all through the day.

營養的另一個關鍵方面是確保您在白天保持水分充足。

Drinking plenty of water before, at some stage in and after your workout routines will suggest your body can adjust its temperature and well lubricate your joints.

在鍛煉之前、之中和之後喝大量的水意味著你的身體可以調節溫度並適當地潤滑你的關節。

And all those vitamins you’re going to be taking in? Well, you want water to transport them round your body.

還有你要攝入的所有這些營養素？好吧，您需要水將它們運送到您的身體周圍。

Fail to keep your body hydrated and you threat tiredness, a drop in physical output, muscle cramps and digestion troubles. Not lots of a laugh.

如果不能保持身體水分充足，您將面臨疲勞、體力下降、肌肉痙攣和消化問題的風險。不是很有趣。

How an awful lot water you really want will vary from person to individual but an awesome goal to set is around two litres per day.

您實際需要多少水因人而異，但設定的一個好的目標是每天兩升左右。

5. NAIL YOUR POST-WORKOUT MEALS

5. 為你的鍛煉後膳食做好準備

Its long been believed that, to recover after a difficult exercise, you need to neck a protein shake right away afterwards so that you don’t miss out on the “anabolic window”.

長期以來，人們一直認為，為了在劇烈運動後恢復，您需要在之後立即喝一杯蛋白質奶昔，這樣您就不會錯過“合成代謝窗口”。

B*llcks.

This simply isn’t the case, mainly if you’ve had a meal 2-three hours in advance.

情況並非如此，尤其是如果您提前 2-3 小時吃過飯。

Thankfully you may be a lot extra comfortable approximately whilst you eat after your exercising however it’s advised you have a meal that puts each protein and carbohydrates (easy or complicated) at the plate. This allows with the muscle repairing process and changing glycogen stores, your muscle tissues’ most important strength supply.

值得慶幸的是，你在鍛煉後吃東西時會放鬆很多，但建議你吃一頓同時將蛋白質和碳水化合物（簡單或複雜）放在盤子裡的飯菜。這有助於肌肉修復過程和更換糖原儲存，這是肌肉的主要能量來源。

That stated, feel unfastened to have a protein shake publish-workout if you aren’t hungry after training or if it’s a more convenient way to assist attain your universal protein goals for the day. Just know it doesn’t have any miracle effect on muscle growth or recuperation.

也就是說，如果您在訓練後不餓，或者如果這是一種更方便的方式來幫助您達到當天的總體蛋白質目標，請隨意在鍛煉後喝一杯蛋白質奶昔。只要知道它對肌肉生長或恢復沒有任何神奇的效果。

6. STAY ACTIVE ON REST DAYS

6. 在休息日保持活躍

If you’re something like me you may hate having rest days away from the gymnasium. Unfortunately, they're an important part of the recovery method.

如果你和我一樣，你會討厭離開健身房休息幾天。不幸的是，它們是恢復過程的重要組成部分。

This doesn’t suggest you have to sit around all day looking the clock tick through, looking ahead to your next possibility to choose up a barbell.

這並不意味著你必須整天坐著看著時間流逝，等待下一次拿起槓鈴的機會。

Staying energetic to your rest day is a brilliant manner to flush fresh, nutrient-wealthy blood into your muscle groups, supporting them to get better faster.

在休息日保持活躍是一種將新鮮、營養豐富的血液注入肌肉的好方法，幫助它們更快地恢復。

I also discover it enables to lessen the effect of DOMS, that can leave you feeling tight and stiff if you sit round for too lengthy.

我還發現它有助於減少 DOMS 的影響，如果你坐得太久，它會讓你感覺緊繃和僵硬。

Try simple activities including strolling, jogging or a few truthful bodyweight sporting events or stretches at home to preserve your self moving and mobile.

嘗試簡單的活動，例如步行、跑步或一些簡單的體重鍛煉或在家伸展運動，以保持自己的運動和活動能力。

7. BE SMART WHEN PROGRAMMING YOUR ROUTINES

7. 編寫程序時要聰明

A properly-designed exercise plan will do wonders for assisting you recover absolutely.

一個精心設計的鍛煉計劃將為幫助您完全康復創造奇蹟。
For herbal trainees, it’s recommended to work every muscle organization as a minimum twice a week. But workout routines want to be deliberate so that they don’t educate the same muscle group on consecutive days, which wouldn’t permit sufficient time for healing.

對於自然訓練者，建議每周至少鍛煉每個肌肉群兩次。但是需要計劃鍛煉，這樣他們就不會連續幾天訓練相同的肌肉群，這樣就沒有足夠的時間來恢復。
When you destroy down muscle groups, your body repairs itself via a technique referred to as ‘protein synthesis’. This process lasts for round 48-hours before the body reverts returned to regular and forestalls the method of repairing and constructing muscle.

當您分解肌肉組織時，您的身體會通過稱為“蛋白質合成”的過程進行自我修復。這個過程持續大約 48 小時，然後身體恢復正常並停止修復和鍛煉肌肉的過程。
In layman’s phrases, this means we want to allow at the least 1-2 days’ relaxation before training the equal muscle institution again.

通俗地說，這意味著我們希望在再次訓練同一肌肉群之前至少休息 1-2 天。
Depending on how many days every week you educate, a programme made from two full frame exercises, one higher body and one decrease frame exercise, spaced calmly at some point of the week, is a superb region to begin. For instance:

根據您每週訓練的天數，一個由兩個全身鍛煉組成的計劃，一個上半身和一個下半身鍛煉，在一周內均勻分佈，是一個很好的起點。例如：
Monday – relaxation day (get taking walks!)
星期一 - 休息日（走走！）
Tuesday – Full body
週二–全身
Wednesdays – Lower frame
星期三 – 下半身

Thursday – Rest day (stretches?)
星期四 – 休息日（伸展運動？）
Friday – Upper frame
週五 – 上半身
Saturday – Full body
週六 – 全身
Sunday – Rest day

星期日 – 休息日

INVEST IN REST

投資休息

Unfortunately, it often takes a severe damage or general burn-out for us to comprehend how important the healing technique is for training and for being in precise health normal.

不幸的是，我們通常需要嚴重受傷或完全筋疲力盡才能意識到恢復過程對於訓練和整體健康的重要性。

But, recall, progressing with your physique and health isn’t just about what you do in the course of the one hour inside the fitness center, it’s what you do with the opposite 23 that sincerely counts.

但是，請記住，你的體質和健康的進步不僅僅是你在健身房的一小時內做了什麼，真正重要的是你在其他 23 小時內所做的事情。

Do you have any of your personal guidelines for healing? Share them underneath.

你有什麼自己的康復秘訣嗎？在下面分享它們。

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