|
|
[分享或报告1] 今天，你跑步了吗? （主题关闭）
[复制链接]
|
|
|
发表于 18-9-2008 08:57 PM
|
显示全部楼层
原帖由 来自亚庇的成 于 18-9-2008 08:41 PM 发表 
我也想知道为何..也许是不在状态吧!
应该是咯!状态的东西有时没有怎样尽力也没用... |
|
|
|
|
|
|
|
|
|
|
|
发表于 18-9-2008 09:03 PM
|
显示全部楼层
原帖由 iamwen 于 18-9-2008 08:57 PM 发表 
应该是咯!状态的东西有时没有怎样尽力也没用...
走到剩下1KM,我也没本身去跑完!!!还得走!!!! |
|
|
|
|
|
|
|
|
|
|
|
发表于 18-9-2008 09:04 PM
|
显示全部楼层
原帖由 来自亚庇的成 于 18-9-2008 08:05 PM 发表 
今天我跑马路出状况!!! 打算跑来回17KM的...但是半程跑了8.5KM,就停了....前3KM就很累的感觉...在8.5KM那里休息了5分钟,就开始跑回去,噢!状态还是很差!跑了3KM又再停.....这次就走路回去了...半途中有跑一下...但 ...
要留意下是否有overtraianing，从一个网站copy过来的。
Common warning signs of overtraining include:
* Washed-out feeling, tired, drained, lack of energy
* Mild leg soreness, general aches and pains
* Pain in muscles and joints
* Sudden drop in performance
* Insomnia
* Headaches
* Decreased immunity (increased number of colds, and sore throats)
* Decrease in training capacity / intensity
* Moodiness and irritability
* Depression
* Loss of enthusiasm for the sport
* Decreased appetite
* Increased incidence of injuries.
* A compulsive need to exercise
There are several ways you can objectively measure some signs of overtraining. One is by documenting your heart rates over time. Track your aerobic heart rate at a specific exercise intensities and speed throughout your training and write it down. If your pace starts to slow, your resting heart rate increases and you experience other symptoms, you may heading into overtraining syndrome.
You can also track your resting heart rate each morning. Any marked increase from the norm may indicated that you aren't fully recovered.
Another way to test recover to use something called the orthostatic heart rate test, developed by Heikki Rusko while working with cross country skiers. To obtain this measurement:
1. Lay down and rest comfortably for 10 minutes the same time each day (morning is best).
2. At the end of 10 minutes, record your heart rate in beats per minute.
3. Then stand up
4. After 15 seconds, take a second heart rate in beats per minute.
5. After 90 seconds, take a third heart rate in beats per minute.
6. After 120 seconds, take a fourth heart rate in beats per minute.
Well rested athletes will show a consistent heart rate between measurements, but Rusko found a marked increase (10 beats/minutes or more) in the 120 second-post-standing measurement of athletes on the verge of overtraining. Such a change may indicate that you have not recovered from a previous workout, are fatigued, or otherwise stressed and it may be helpful to reduce training or rest another day before performing another workout. |
|
|
|
|
|
|
|
|
|
|
|
发表于 18-9-2008 09:06 PM
|
显示全部楼层
本来我一开始就发现状态不好,我以为继续跑下去可以把状态调整好的....那里知道.... 更死! |
|
|
|
|
|
|
|
|
|
|
|
发表于 18-9-2008 09:31 PM
|
显示全部楼层
原帖由 来自亚庇的成 于 18-9-2008 09:06 PM 发表
本来我一开始就发现状态不好,我以为继续跑下去可以把状态调整好的....那里知道.... 更死!
应该是不要硬硬撑会比较好吧。。。好好照顾自己。。。
刚才大约只跑了30分，可能是因为有停下来过的关系，一下子就累了。。。 |
|
|
|
|
|
|
|
|
|
|
|
发表于 18-9-2008 10:14 PM
|
显示全部楼层
原帖由 chaucky 于 16-9-2008 11:44 PM 发表
加油加油。。今天早上有下雨，你有跑到很多嗎？
我这边没下雨
我大概只跑20分钟
不然要跑多的话，我得更早起身 |
|
|
|
|
|
|
|
|
|
|
|
发表于 18-9-2008 10:36 PM
|
显示全部楼层
|
|
|
|
|
|
|
|
|
|
|
发表于 18-9-2008 11:56 PM
|
显示全部楼层
回复 958# 来自亚庇的成 的帖子
是休息不足吗？ |
|
|
|
|
|
|
|
|
|
|
|
发表于 19-9-2008 08:29 AM
|
显示全部楼层
|
|
|
|
|
|
|
|
|
|
|
发表于 19-9-2008 08:33 AM
|
显示全部楼层
今早在自家的公园跑了4KM多....30分钟
晨跑!!!加油!!!加油!!! |
|
|
|
|
|
|
|
|
|
|
|
发表于 19-9-2008 09:32 AM
|
显示全部楼层
原帖由 scchan27 于 18-9-2008 10:36 PM 发表 
休息...休息吧....
放自己的身体一个月的假期吧...
你不知道我要跑马拉松吗?要休息,两三天就好了,那里可以休息一个月的.... |
|
|
|
|
|
|
|
|
|
|
|
发表于 19-9-2008 10:32 AM
|
显示全部楼层
|
|
|
|
|
|
|
|
|
|
|
发表于 19-9-2008 11:23 AM
|
显示全部楼层
原帖由 来自亚庇的成 于 19-9-2008 09:32 AM 发表
你不知道我要跑马拉松吗?要休息,两三天就好了,那里可以休息一个月的....
如果我休息一个月,真的会很懒跑回 |
|
|
|
|
|
|
|
|
|
|
|
发表于 19-9-2008 12:18 PM
|
显示全部楼层
|
跑步是需要时常保持的运动，我想休息一个月后之前的状态已不复在了吧 |
|
|
|
|
|
|
|
|
|
|
|
发表于 19-9-2008 03:52 PM
|
显示全部楼层
昨天跑了学校的操场 10个圈 4km 20分钟45秒。。最近退步了。。慢慢来了 |
|
|
|
|
|
|
|
|
|
|
|
发表于 19-9-2008 04:00 PM
|
显示全部楼层
|
|
|
|
|
|
|
|
|
|
|
发表于 19-9-2008 08:27 PM
|
显示全部楼层
|
今天跑了18KM,前3KM在公园和三个好手跑,跑了约12分多...然后出马路跑,跑了15KM,75分钟.... |
|
|
|
|
|
|
|
|
|
|
|
发表于 19-9-2008 09:39 PM
|
显示全部楼层
|
这个月,19天里,我跑了185KM.... |
|
|
|
|
|
|
|
|
|
|
|
发表于 19-9-2008 10:27 PM
|
显示全部楼层
|
|
|
|
|
|
|
|
|
|
|
发表于 19-9-2008 10:31 PM
|
显示全部楼层
厲害厲害！
哦我今天傍晚也跑+疾走了4km，成績... 不值一提，不過總是好的開始。 |
|
|
|
|
|
|
|
|
|
| |
 本周最热论坛帖子
|
1316 
85
