How long does it take to rest after yoga, and how long is the rest between natural fitness groups?
- How long is the break between natural fitness groups?
- How to rest and recover after running 30 kilometers?
How long is the break between natural fitness groups?
The rest time between natural fitness groups should be determined according to individual physical strength and training intensity. Generally speaking, the interval should be between 30 seconds and 2 minutes. For lighter training or beginners, the interval can be shorter to maintain high-speed heart rate and metabolic activity.
For high-intensity training or complex movements, the interval time should be longer in order to restore muscle energy and reduce the degree of muscle fatigue.
Too short interval will lead to excessive muscle fatigue or lack of sufficient recovery time, while too long interval will reduce the effect of training. Therefore, it is very important to find a suitable interval for you in order to get the best results in training.
Under normal circumstances, if you are exercising muscle strength and each group does 1 to 5 times of high weight, then the rest time between groups is 2 to 5 minutes.
If you want to increase muscle, each group does 6 to 12 times of medium and high weight, then the rest time between groups is 60 to 90 seconds.
If you want to improve muscle endurance: each group does more than 15 light weights, then the rest time between your groups is about 30 seconds.
The length of inter-group rest should be determined according to different sports and individual physical conditions. generally speaking, the inter-group rest time should be controlled between 1-3 minutes, so that the body can be fully recovered and prepared for the next group of training.
If the intergroup rest time is too short, the body can not fully recover, it is easy to lead to muscle fatigue and injury; if the intergroup rest time is too long, it will waste training time and affect the training effect.
During high-intensity training, such as weight training or high-intensity aerobic exercise, the rest time between groups can be slightly longer so that the body has enough time to recover and repair. In low-intensity training, such as yoga or jogging, the rest time between groups can be slightly shorter to keep the body in a state of high-intensity training.
How to rest and recover after running 30 kilometers?
After running 30 kilometers, it is very important to have a proper rest and recovery. Here are some suggestions:
1. Easy activities: after running, light activities, such as slow walking, static stretching, etc., can help the body gradually return to normal. This helps reduce muscle fatigue and helps remove waste from lactic acid.
two。 Replenish water and electrolytes: the body loses a lot of water and electrolytes when running. After running, replenish adequate water and electrolytes (such as sports drinks containing sodium and potassium) to help restore the body's water balance and electrolyte concentration.
3. Proper eating: proper intake of high-quality protein and carbohydrates after running contributes to muscle repair and energy recovery. For example, you can choose foods that contain protein and carbohydrates, such as lean meat, eggs, fish, whole wheat bread, fruit and so on.
4. Get enough rest: give yourself enough time to rest. When you finish running, your muscles and joints may take longer to recover. Make sure you have enough rest and sleep so that your body can recover.
5. Alternating hot and cold hydrotherapy: alternating hot and cold hydrotherapy can help speed up the recovery process. After running, rinse your body with cold water and then shower with hot water. This process can promote blood circulation and muscle recovery.
6. Mild activity recovery: over the next few days, mild low-intensity activities can be carried out to promote blood flow, such as walking, cycling or swimming. This helps to restore muscles and relieve fatigue after exercise.
Please note that the above recommendations are only general guidance and specific recovery plans may vary from individual to individual. If you have any physical discomfort or doubts, you are advised to consult your doctor or professional sports coach.
After running 30 kilometers, you can rest and recover in the following ways
1. Dietary supplements provide enough water and electrolytes to help the body restore the balance of water and electrolytes. At the same time, eat the right amount of carbohydrates and protein to replenish energy and promote muscle repair.
two。 Mild activity, such as walking or jogging, helps to promote blood circulation and muscle recovery. Avoid staying still for a long time to avoid muscle stiffness.
3. Muscle relaxation muscle relaxation and stretching exercises help relieve muscle fatigue and tension. You can use a roller or massager to relax your muscles.
4. Adequate sleep is essential for the recovery of the body. Try to sleep regularly and make sure you get enough sleep every night.
The above methods can help you restore your strength and promote muscle repair, but the specific time and method of recovery should be determined according to your personal situation and physical condition.