![]() with Sixty-Two Illustrations, Charles Francatelliĩ780768320664 0768320666 My Little One - Bedtime Magic for Baby's Sweet Dreams, Flavia M. Carefully Revised and Considerably Enlarged. Have a week of light training every two to three weeksĪlso, while you get your rest in, come shop our full collection in running gear to help boost your running performance to new levels.9781905907045 1905907044 Shiatsu Gold - PMCD0052, Llewellynĩ781429012102 1429012102 Modern Cook - A Practical Guide to the Culinary Art in All Its Branches. Vary your running pace over the week, avoiding two consecutive days of hard trainingģ. Take a day of complete rest at least once a weekĢ. To ensure you get enough rest and allow your body to benefit from overcompensation, make sure you:ġ. In summary, the effect of your running training depends on rest. This ensures that by the next training session you are fully recovered and have given your body time to overcompensate. If you follow a training plan such as with Runkeeper™, it is advisable to avoid doing any intensive sport activities on designated rest days. In general, however, scientists at the ASICS Institute of Sport Science advise runners to take at least one day of total rest per week. ![]() The ideal amount of rest or recovery varies from person to person, just as some people need more sleep than others. Vegetarians should eat plenty of beans, lentils, nuts, quinoa, tempeh or tofu. Lean red meat, chicken and fish are all rich sources of protein. Protein is especially important to eat while your body is building muscle strength. To do this, you need to rest and provide your body with good nutrition to help the repairing process. To truly have a successful training plan, it’s important to give your body time to recover and repair. This means that training is really a way to stimulate the mechanism of overcompensation in order to gradually improve your performance. Overcompensation is the physiological mechanism behind the training effect – it is how you get fitter and stronger. In order to prepare for stresses in the future, it will become a little stronger than before. When your body has fully repaired itself from training it doesn't stop there. This means that if you don’t take enough rest after training, your body cannot fully recuperate, leading to an ongoing weakening and deterioration of your body tissues.īut there is another reason why rest is crucial for athletes. ![]() Rest, and especially sleep, allows your body time to repair this damage. You may be aware of the importance of stretching to keep your muscles loose and good running shoes for avoiding injury, but did you know that rest is also a vital part of a healthy regimen, too? In fact, there is a direct connection between the amount of rest you take and how well you perform during exercise.ĭuring each training session your body gets ‘damaged’. However, there are other components to a solid training program and they don’t involve putting in miles. When we think about running we usually focus on the active training – the actual physical exertion. It allows your body to recuperate and get stronger after active training in a process known as overcompensation.
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