体能论坛China Fitness Forum

 找回密码
 注册Reg
搜索
查看: 2214|回复: 0

恢复建议

  [复制链接]
发表于 2012-3-12 18:47:10 | 显示全部楼层 |阅读模式
Summary and recommendations
  • Prioritize 30 minutes of parasympathetic activity each day (e.g., yoga, meditation, massage, warm bath, Jacuzzi, light conversation, laughing, etc.)
  • Don’t lower calorie intake below 1500 when training more than 7 hours a week
  • Use a carbohydrate, protein, or BCAA supplement after training
  • Consider using creatine, glutamine, and/or phosphatidylserine
  • Avoid using anti-inflammatory medications on a regular basis
  • Eat nutrient dense foods at regular intervals, incorporate herbs and spices, and drink water and tea whenever you are thirsty
  • Vary your training program and cross-train
  • Participate in low intensity exercise between higher intensity bouts to promote recovery (e.g., yoga, walking, swimming, stretching, mobility work, etc.)
  • Aim for 7-9 hours of restful sleep each night



该贴已经同步到 jacky的微博
您需要登录后才可以回帖 登录 | 注册Reg

本版积分规则

QQ|小黑屋|手机版Mobile|体能论坛 ( 粤ICP备15092216号-2 )

GMT+8, 2024-3-29 19:57 , Processed in 0.039073 second(s), 14 queries .

Powered by Discuz! X3.4

Copyright © 2001-2021, Tencent Cloud.

快速回复 返回顶部 返回列表