Yog tias koj tab tom ua haujlwm rau lub hom phiaj qoj ib ce tshiab lossis kev cob qhia rau kev sib tw yav tom ntej lossis kev tshwm sim, nws yuav zoo li yog txoj hauv kev zoo tshaj los npaj lossis ua tiav koj lub hom phiaj yog los ntawm kev nce qhov kev qhia uas koj tab tom ua. Thaum qhov no tuaj yeem pab koj nyob rau lub sijhawm luv, ua haujlwm ntau dhau thiab ua haujlwm rau koj tus kheej thaum kev qhia yuav ua rau koj qaug zog thiab tsis tuaj yeem tswj hwm koj lub cev. Los ntawm kev ua kom ntseeg tau tias koj tau noj zaub mov kom zoo thiab so kom txaus, koj tuaj yeem rov qab los ntawm kev ua kom dhau thiab tiv thaiv nws yav tom ntej.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Rov Qab Los Nrog Kev Noj Qab Haus Huv Zoo
Kauj Ruam 1. Npaj tawm pluas mov tom qab ua haujlwm ua ntej koj pib kawm
Rov qab ua tiav los ntawm txhua qhov kev cob qhia yuav pab nres koj ntawm kev ua haujlwm dhau mus ntev. Xam tus naj npawb ntawm cov calories koj yuav hlawv hauv koj qhov kev tawm dag zog, thiab npaj tawm pluas mov nrog tus lej ntawm cov calories. Nco ntsoov noj tom qab qoj ib ce, txawm tias koj tsis xav li cas.
- Kev kawm hnyav tuaj yeem nce koj qib cortisol, uas tuaj yeem ua rau koj tsis tshaib plab. Nws yuav pab kom paub qhov no thaum xaiv thiab siv koj cov pluas noj tom qab ua haujlwm.
- Yog tias koj tsis paub yuav ua li cas sib npaug kev noj zaub mov rau koj tus kheej lub sijhawm ua haujlwm, tham nrog tus kws noj zaub mov zoo. Lawv yuav tuaj yeem pab koj tsim phiaj xwm noj mov zoo rau koj lub sijhawm ua haujlwm thiab kev noj zaub mov kom raug.
Kauj Ruam 2. Ua kom cov carbohydrates nyob ib ncig ntawm 50% ntawm koj cov calories txhua hnub
Thaum kev noj zaub mov qis-carb tuaj yeem yog txoj hauv kev zoo kom poob phaus, txo koj cov carbohydrates kom ntau dhau tuaj yeem tiv thaiv koj kom rov zoo tom qab kev qhia ua haujlwm hnyav. Noj qee qhov zoo, cov hmoov txhuv nplej siab carbohydrates tom qab koj ua haujlwm loj los pab koj txoj kev rov zoo.
Qos yaj ywm, qos yaj ywm qab zib, tubers, lub caij ntuj no squash, mov, oats, thiab txiv tsawb yog txhua qhov zoo thiab noj qab haus huv qhov chaw ntawm carbohydrates
Kauj Ruam 3. Haus dej kom ntau
Tsis haus dej txaus thaum tawm dag zog tuaj yeem tiv thaiv koj los ntawm kev zom zaub mov kom raug thiab tuaj yeem ua rau lub cev qhuav dej, ob qho tib si yuav tsuas yog ua rau koj qhov hnyav dhau. Nco ntsoov tias koj tau haus dej ntau txaus hauv ib hnub, tsis yog thaum lub sijhawm thiab tam sim tom qab koj kawm kev cob qhia.
Kev haus 8 khob dej ib hnub feem ntau yog cov lus qhia zoo, tab sis yuav tsis yog qhov zoo rau txhua tus. Txoj cai zoo ntawm tus ntiv tes xoo yog haus ib co dej thaum twg koj xav tias nqhis dej lossis tshaib plab
Kauj Ruam 4. Siv probiotic los pab zom zaub mov
Txawm hais tias koj noj zaub mov zoo, koj lub cev yuav tsis tau txais cov as -ham uas nws xav tau yog tias koj tsis zom koj cov zaub mov kom raug. Siv koj lub sijhawm thaum noj koj cov pluas noj kom pab zom lawv kom raug, lossis siv probiotic ib teev ua ntej noj mov.
- Tham nrog koj tus kws kho mob seb puas yog lossis tsis yog probiotic yog qhov zoo ntxiv rau koj kev noj zaub mov. Lawv kuj tseem yuav muaj cov lus pom zoo uas cov tshuaj probiotic yuav zoo tshaj rau koj.
- Ntau dua li noj cov tshuaj probiotic, txiav txim siab nce qib ntawm cov zaub mov probiotic uas koj noj. Sim ntxiv probiotic yogurt lossis acidophilus mis rau koj cov zaub mov hloov. Tsis tas li ntawd, cov khoom noj fermented zoo li pickles, tempeh, sauerkraut, kimchi, kefir, thiab kombucha yog cov kev xaiv zoo rau kev noj ntau dua probiotics.
Txoj Kev 2 ntawm 3: Rov Qab Los Los Ntawm Kev So
Kauj Ruam 1. Pw tsaug zog li 8 txog 10 teev txhua hmo
Thaum nws los ua kom rov zoo los ntawm kev tawm dag zog, ob peb yam yuav muaj txiaj ntsig zoo li tau pw zoo hmo. Ntau txoj kev tshawb fawb tau qhia txog kev sib txheeb ntawm kev pw tsaug zog ntau ntxiv thiab ua haujlwm tau zoo. Tau pw tsaug zog zoo hmo txhua hnub txhawm rau ua kom nrawm dua cov txheej txheem rov ua haujlwm.
Ua kom ntau qhov kev tsaug zog koj tau txais kuj tseem tuaj yeem pab txhim kho koj txoj kev xav thiab ua rau koj zoo siab, tag nrho, uas tseem tuaj yeem pab thaum rov zoo los ntawm kev tawm dag zog
Kauj Ruam 2. Ntxiv hnub so rau koj lub sijhawm kawm
Ib feem tseem ceeb ntawm txhua qhov kev tawm dag zog zoo yog teem sijhawm so so tsis tu ncua. Siv sijhawm 1 lossis 2 hnub so los ntawm kev tawm dag zog txhua lub lim tiam kom muab sijhawm rau koj lub cev txaus kom rov zoo. Yog tias koj tsis xav ntxiv hnub so tshwj xeeb, txiav txim siab txo qhov kev siv zog ntawm koj cov kev tawm dag zog txhua txhua 2 txog 3 hnub kom muab koj lub cev so.
- Hnub so tsis zoo ib yam li hnub dag! So ntawm lub chaw dhia ua si, tab sis nco ntsoov noj zaub mov kom zoo ntxiv rau koj hnub so.
- Yog tias koj tsis xav siv tag nrho hnub so, koj tuaj yeem sim ua haujlwm sib txawv dua li qhov koj ib txwm ua. Piv txwv li, koj tuaj yeem taug kev hauv qhov xwm txheej lossis ua chav kawm yoga maj mam yog li koj tseem ua haujlwm ntawm koj hnub so.
- Tsis muaj ib tus neeg ua haujlwm raug cai thiab so hnub so uas yuav ua haujlwm rau txhua tus. Tham nrog tus kws qhia txog tus kheej li cas lub sijhawm qhia kom raug yuav tsum yog rau koj lub hom phiaj kev tawm dag zog.
TSWV YIM TSHUAJ
Scott Anderson, MA, ATC, SFMA, DNSP
Sports Medicine & Injury Prevention Specialist Scott Anderson is the Chief Clinical Officer at SyncThink, an award winning startup founded out of Stanford University. Scott previously served as the Director of Sports Medicine/Athletic Training for Stanford University for over ten years from 2007 to 2017. Scott has over 18 years of clinical and management experience, and is a recognized international speaker on topics of clinical specialization, which include developmental kinesiology, neuroscience/concussion, and movement dysfunction. He is a certified Dynamic Neuromuscular Stabilization Practitioner (DNSP), Sports Safety Specialist and is certified to conduct Selective Functional Movement Assessments (SFMA), and Functional Movement Screenings (FMS). He earned a BS in Athletic Training from Washington State University in 2000 and an MA in Athletic Administration from Saint Mary's College in 2002.
Scott Anderson, MA, ATC, SFMA, DNSP
Sports Medicine & Injury Prevention Specialist
Our Expert Agrees:
When you're preparing for an endurance event, count backward from when the event will be, then plan how to build your endurance safely and progressively over that period of time. Include plenty of time for recovery, as well. Then, when you're getting closer to competition time, you can transfer your focus from building endurance to getting more speed.
Kauj Ruam 3. Tau txais kev ncaws pob ncaws pob kom so koj cov leeg
Kev ua haujlwm dhau los tuaj yeem ua rau cov leeg nruj lossis ua haujlwm ntau dhau, uas tuaj yeem mob heev. Txhawm rau txo qhov kev nyuab siab rau thaj chaw thiab tso tawm qhov nro, sau phau ntawv sib sib zog nqus lossis kis las ncaws pob. Qhov no tuaj yeem pab ua kom cov txheej txheem rov zoo dua qub.
- Yog tias koj tsis tuaj yeem them nyiaj zaws lossis tsis xav teem sijhawm ib zaug, koj tuaj yeem hloov tau tus kheej zaws koj cov leeg mob.
- Koj tseem tuaj yeem saib mus rau kev txhaj tshuaj, uas tuaj yeem pab txo qhov mob thiab kev ntxhov siab hauv koj lub cev.
Kauj Ruam 4. Nrhiav txoj hauv kev los txo koj cov kev ntxhov siab
Nws nyuaj heev kom rov zoo los ntawm ib yam dab tsi yog tias koj ntxhov siab thiab koj qib cortisol tsis sib luag. Saib mus rau qee txoj hauv kev los daws kev ntxhov siab uas ua haujlwm rau koj. Koj tuaj yeem sim khaws phau ntawv sau tseg, txo koj lub luag haujlwm, ua kom koj lub tsev nyob, tau txais tshav ntuj ntau dua, lossis tsuas yog mloog nkauj xwb.
Kev nyuaj siab daws teeb meem txawv rau txhua tus neeg - yam uas qee tus neeg pom kev so yuav ua rau muaj kev ntxhov siab rau lwm tus. Nrhiav ob peb txoj hauv kev los daws kev ntxhov siab uas ua haujlwm rau koj thiab tias koj tuaj yeem ntxiv rau koj li niaj hnub no
Kauj Ruam 5. Siv sijhawm li 1-2 lub lis piam los ntawm kev qhia ua ntu zus yog tias koj mob hnyav heev
Yog tias koj xav tias nkees, mob thoob thiab feem ntau dhau los, txiav txim siab siv sijhawm tsawg kawg ib lub lim tiam los ntawm kev qhia tag nrho. Siv sijhawm li ob peb lub lis piam tawm yuav muab sijhawm rau koj lub cev kom rov zoo thiab pab kom koj rov zoo li qub hauv lub hlwb los tawm dag zog thaum koj so lawm.
Yog tias koj tau siv sijhawm ntau dhau rau ob peb lub lis piam, nws yuav siv sijhawm ntev dua los kho kom zoo. Siv sijhawm ntau npaum li koj xav tau kom rov zoo dua - thawb koj tus kheej dhau qhov koj txwv rau ntev heev tuaj yeem ua rau muaj kev puas tsuaj thiab txo koj qhov kev ua tau zoo tag nrho
Txoj Kev 3 ntawm 3: Tiv Thaiv Yav Tom Ntej Kev Tshawb Fawb
Kauj Ruam 1. Khaws phau ntawv teev kev ua haujlwm kom taug qab koj txoj kev kawm
Yog tias koj tab tom ua haujlwm ntau, nws tuaj yeem yooj yim poob ntawm kev tawm dag zog ntau npaum li cas koj tab tom ua thiab dhau mus yam tsis tau ua tiav. Pib sau qhov tseeb ntau npaum li cas koj tab tom tawm dag zog hauv txhua qhov kev tawm dag zog. Qhov no yuav pab koj taug qab qhov koj tab tom ua thiab pab koj pom thaum koj muaj kev pheej hmoo ntawm kev ua rau koj tus kheej ntau dhau thiab dhau mus.
- Khaws cov ntawv xov xwm lub cev tuaj yeem yog txoj hauv kev zoo los saib hauv ib qho chaw uas koj tab tom ua haujlwm ntau npaum li cas. Muaj daim ntawv pov thawj lub cev kuj tseem tuaj yeem ua haujlwm zoo dua qub, thiab ceeb toom koj kom nws hloov kho tshiab.
- Yog tias koj tsis xav pib phau ntawv xov xwm lub cev, nrhiav kev tawm dag zog taug qab app rau koj lub xov tooj.
Kauj Ruam 2. Paub txog cov tsos mob ntawm kev hla dhau uas koj tau ntsib dhau los
Kev tshaj tawm qhia tawm txawv rau tib neeg sib txawv, yog li koj qhov kev paub dhau los yuav yog qhov tshwj xeeb. Khaws ib daim ntawv teev npe lossis sau tseg kev xav ntawm koj tus kheej cov tsos mob kom sai li sai tau kom koj tuaj yeem txheeb xyuas lawv sai li sai tau thaum koj pib muaj kev ntxhov siab.
- Qee cov tsos mob tshwm sim ntawm kev suav nrog suav nrog qaug zog, mob hnyav, mob leeg thiab mob sib koom, pw tsis tsaug zog, mob taub hau, nyuaj siab, tsis qab los noj mov, thiab raug mob ntxiv. Koj kuj tseem yuav pom tias tsis muaj zog, qaug zog, txo kev txhawb siab, thiab tsis txaus siab rau yam uas koj nyiam.
- Koj tseem tuaj yeem tshawb pom qhov ua dhau los ntawm kev ntsuas koj lub plawv dhia. Tsaug zog li 10 feeb, tshuaj xyuas koj lub plawv dhia thaum kawg ntawm 10 feeb. Sawv thiab sau koj lub plawv dhia tom qab 15 vib nas this, 90 vib nas this, thiab 120 vib nas this. Yog tias koj lub plawv dhia nce ntau dua 10 bpm los ntawm kev kaw thawj zaug mus txog zaum kawg, koj tuaj yeem ua haujlwm nrawm dua.
Kauj Ruam 3. Paub thaum koj tau rov zoo los ntawm kev ua haujlwm dhau
Kev rov zoo los ntawm kev ua haujlwm nrawm tuaj yeem siv qhov twg los ntawm ob peb hnub mus rau ob peb hlis, nyob ntawm seb lub sijhawm rov zoo li cas uas koj lub cev xav tau. Tos kom rov qab mus rau chav ua si kom txog thaum koj cov tsos mob ploj mus thiab koj xav tias muaj zog los pib ua haujlwm ntxiv. Yog tias koj tsis paub meej, sab laj nrog koj tus kws qhia lossis kws kho mob kom tau txais lus qhia ntxiv.
