How to take care of health and family life while enjoying sports and training? See what the experts say!
If you go to understand those who have problems running, you often feel that their experience is the same. Starting to find some difficulties, even questioning one's abilities, will gradually become healthy and strong. As the mileage increases, I realize that I can run, and they are full of confidence and motivation. Naturally, you want to run faster and faster. They began to participate in various competitions, starting at 5 km or 10 km, then half horses and horses. One day, they found that their body had problems, pain and fatigue appeared.
I have also encountered these problems. In my twenties, five miles a day is my standard. This kind of running ended after a severe stress fracture, and I lay in bed for two months. A few years later, I forgot my lesson and once again ran at a frequency that exceeded the load, this time ending up with a thigh nerve injury. At the same time, I have knee problems. I realize that over running is not a good thing, but also how to master your own state. This is a lesson learned from the scars of pain. The key is not to be too loyal to the requirements of the brain. If your body feels you need to rest, then it is best not to run on that day. The consequences of overtraining can be very serious, not just injuries, but can also cause immune system disorders and even illness. The rest day during the running interval is very important. The body needs enough time to recover to prepare for the next training. “The key is efficient training and full rest,†said Jeff Archer, a health life expert. “The end result should be determined by the number of runs, distance, and effort, not just how long you have been running. The benefits of this approach Yes, by focusing on the direction of your efforts, you can use the limited time of the week more efficiently instead of just burying yourself in your head."
Do not exceed your own limit to avoid over-training. Archer recommends shifting the focus away from staying power. “When developing a plan, you should constantly increase the requirements for strength and speed, rather than focusing on the increase in weekly running time,†he said. “The overall rest time is the same, reducing the number of breaks can save some time and increase endurance. The extra time available during the rest time can be used to allow the body to rest well.This is a good time for the body to adjust itself and become stronger.There is no need to worry about whether you need to add some other exercises, you can write a training diary, or give life Other important things to stay in the energy."
While we are doing our best to cope with work and family, we also need to find opportunities to run. So, when life is full of stress or even a mess, can running be improved? Or, is running just increasing pressure on yourself? Actually, it depends entirely on whether or not you have properly scheduled running training to the schedule, not as an extra heavy task. “But when the bad things happen, the sport is always the one that is abandoned first, but it is also the most important and the one that should be preserved,†said Aydin Innis, an exercise physiologist. “The regular movement can improve the body's resistance to stress. Ability to make people more emotional."
In other words, do not push yourself to the limit every time you run. The heavy training needs to use the rest day to adjust and adjust it from time to time. "A well-designed training program is cyclical and cannot be continuously trained. Of course, if you can afford it, you can do some other exercises," said Innis.
Flexible Ways and Plans The running coach George Anderson successfully found a balance in his busy schedule and family life. He has a flexible training method, that is, do not let go when training opportunities arise. "Not everyone needs this method," he said. "I don't have a special day off, just a good time. If I can push myself to the limit for six consecutive days, then I'll try to do as much as I can. Because the other four days may not be able to do anything, or if there is not such a good state, if I set a rest day in advance and the body does not need that day, or if the state of the training day is particularly bad, everything will be disrupted. So, I don't have a strict plan, I just sort of get the timing."
It is very important to determine goals and understand the significance of running and life balance to you. "This is a matter of individual differences, and the feelings at different stages are not the same," Archer said. "We must always clearly understand how much your own real abilities are under the existing conditions and circumstances. Learn to adapt. A positive reaction to future changes. If you are going to participate in major competitions in the near future, you can focus more on training, but remember to adjust back to normal status after you finish."
Orderly Training If you want to achieve a balance between running and living while avoiding over-training, then it's helpful to have a weekly plan. “The busy work may be a good thing for this, because busy people usually have good habits in making plans, doing things in order, and using time efficiently. Because they don’t have much leisure time, they’ll generally choose within a specified time. After you finish the exercise, you will not do it again or push it to tomorrow, and many people who have nothing at ordinary times will be so busy.If you can regard the busy work as a favorable condition rather than an objective obstacle, you can be more calmly Accept all aspects of life."
Ordering also applies to diet and social life. “The planning and preparation are very effective,†said former race runner and nutritionist Claire Goodwin. “When I was preparing for the World Championships during college, I would reward myself with a big meal on the weekend and I also ensure that I You don’t need to spend too much time socializing.You have to know that once you promise to go out for a drink or dinner, you can’t go home until after 11 pm I’ll consider whether I’ve got enough rest and recovery to decide if I should refuse Invite to go to bed early. This requires you to think a bit further and make sure that you can easily complete training and other tasks the next day."
Social pressure may be somewhat different, but if you don't want to do something harmful to your health, be sure to make a firm decision and say "No" boldly. “We always ask ourselves to do a good job, take care of the family, complete the running plan, and have a lot of social networking. Keeping in touch with friends is important, but even if you temporarily alienate them because of a certain goal, they will still be there. It won't leave you," Goodwin said. "You can be a social worker, but it is necessary to make temporary sacrifices for your goals."
Looking for a balance Everyone will experience painful periods of stress, such as the death of relatives and friends, unfavorable circumstances, and so on, and may use jogging to release pressure to seek relief. Of course, this is a positive coping method, but at the same time it is very easy to fall into the trap of excessive running, because the release of this negative emotion is dependent. The key is to find the right balance of emotions and avoid excessive running. "In the face of drastic changes (such as the death of relatives and friends), the movement is a very effective way to ease emotions," Innes said. "But emotional stress, especially the huge negative emotions like the death of relatives and friends, can easily affect the body's function. Causes the release of cortisol. Cortisol is also known as stress hormones. This increase in hormones affects our sleep and energy. To avoid overtraining, make sure that you follow a reasonable, periodic plan to run at the same time. If you find yourself struggling for a short recovery or if you notice that your physical fitness is declining, you may need to reduce the intensity of your training so that your body is adequately restored and rested.You can ensure good quality sleep, drink plenty of fluids, and eat more. Training to reduce the possibility of excessive running."
Overall considerations If you really miss the taste of running in a busy job, or if you feel that you are not running enough just because your job is too busy, remember to think about your overall lifestyle. Reasonable nutrition and adequate rest can provide more energy, help you to run better, and smoothly complete other tasks. "If you run for a limited number of times, then try to run when you can run," Anderson said. "Learning to train wisely, supplementing nutrition and sleep on a rest day that is not running or going to work." If you feel comfortable in the outdoors, you can take a small step.When you bring this awareness to life, you will not be ashamed for a rest day, nor will you think that you haven't tried everything Be a runner."
Finally remind yourself that you chose to run. It should be a sport that makes you feel good. “Never forget that running can be a lifetime benefit,†Archer said. “Maybe sometimes it runs a lot, sometimes it runs less, and most of the time, you love running and you get bored occasionally. Know the benefits of running and become a diligent person. Runners are great ways to balance life."
See the busy work during the busy time.
Finding the best running time for you “can be used as the first thing to do every morning after morning, to run before other things and other people distract you, or as a tool to rest and adjust your mind and body during your work.†Chel said. What matters is which time period you feel most comfortable.
Plan ahead and plan at the same time, "You can make a running plan, set the time and number of times, but the plan can change with your schedule." Archer said. Plan a few more times to avoid temporary incidents that cause all plans to go down.
Establishing a positive relationship with running “Continuously emphasizes in my mind the arguments such as 'I can run because it gives me energy and self-confidence, it helps me to balance my life', instead of always thinking 'I’m too busy’†It is more conducive to completing the plan."
Orderly arrangements in advance to prepare!
Get ready to buy a few more running gear, clean it all, and put it in a fixed position, so that you can prepare the necessary items in advance. Get your clothes out in advance before going to bed at night. You don't need to spend time looking for clothes in the morning run.
Negotiate with close people Let your close people understand the weekly running plan, so that they know when you do not have time to stay with, and you can make some adjustments to make everyone happy.
Set clear goals Whether you want to participate in competitions, win intra-group competition, improve your personal best, or participate in charity runs, if your training has a goal, it will be easier and more targeted when formulating a running schedule. .
Review training schedules to test whether your training schedule is compatible with life. It is of course very good to get results in running, but this cannot be done at the expense of family, work and social life.
If you go to understand those who have problems running, you often feel that their experience is the same. Starting to find some difficulties, even questioning one's abilities, will gradually become healthy and strong. As the mileage increases, I realize that I can run, and they are full of confidence and motivation. Naturally, you want to run faster and faster. They began to participate in various competitions, starting at 5 km or 10 km, then half horses and horses. One day, they found that their body had problems, pain and fatigue appeared.
I have also encountered these problems. In my twenties, five miles a day is my standard. This kind of running ended after a severe stress fracture, and I lay in bed for two months. A few years later, I forgot my lesson and once again ran at a frequency that exceeded the load, this time ending up with a thigh nerve injury. At the same time, I have knee problems. I realize that over running is not a good thing, but also how to master your own state. This is a lesson learned from the scars of pain. The key is not to be too loyal to the requirements of the brain. If your body feels you need to rest, then it is best not to run on that day. The consequences of overtraining can be very serious, not just injuries, but can also cause immune system disorders and even illness. The rest day during the running interval is very important. The body needs enough time to recover to prepare for the next training. “The key is efficient training and full rest,†said Jeff Archer, a health life expert. “The end result should be determined by the number of runs, distance, and effort, not just how long you have been running. The benefits of this approach Yes, by focusing on the direction of your efforts, you can use the limited time of the week more efficiently instead of just burying yourself in your head."
Do not exceed your own limit to avoid over-training. Archer recommends shifting the focus away from staying power. “When developing a plan, you should constantly increase the requirements for strength and speed, rather than focusing on the increase in weekly running time,†he said. “The overall rest time is the same, reducing the number of breaks can save some time and increase endurance. The extra time available during the rest time can be used to allow the body to rest well.This is a good time for the body to adjust itself and become stronger.There is no need to worry about whether you need to add some other exercises, you can write a training diary, or give life Other important things to stay in the energy."
While we are doing our best to cope with work and family, we also need to find opportunities to run. So, when life is full of stress or even a mess, can running be improved? Or, is running just increasing pressure on yourself? Actually, it depends entirely on whether or not you have properly scheduled running training to the schedule, not as an extra heavy task. “But when the bad things happen, the sport is always the one that is abandoned first, but it is also the most important and the one that should be preserved,†said Aydin Innis, an exercise physiologist. “The regular movement can improve the body's resistance to stress. Ability to make people more emotional."
In other words, do not push yourself to the limit every time you run. The heavy training needs to use the rest day to adjust and adjust it from time to time. "A well-designed training program is cyclical and cannot be continuously trained. Of course, if you can afford it, you can do some other exercises," said Innis.
Flexible Ways and Plans The running coach George Anderson successfully found a balance in his busy schedule and family life. He has a flexible training method, that is, do not let go when training opportunities arise. "Not everyone needs this method," he said. "I don't have a special day off, just a good time. If I can push myself to the limit for six consecutive days, then I'll try to do as much as I can. Because the other four days may not be able to do anything, or if there is not such a good state, if I set a rest day in advance and the body does not need that day, or if the state of the training day is particularly bad, everything will be disrupted. So, I don't have a strict plan, I just sort of get the timing."
It is very important to determine goals and understand the significance of running and life balance to you. "This is a matter of individual differences, and the feelings at different stages are not the same," Archer said. "We must always clearly understand how much your own real abilities are under the existing conditions and circumstances. Learn to adapt. A positive reaction to future changes. If you are going to participate in major competitions in the near future, you can focus more on training, but remember to adjust back to normal status after you finish."
Orderly Training If you want to achieve a balance between running and living while avoiding over-training, then it's helpful to have a weekly plan. “The busy work may be a good thing for this, because busy people usually have good habits in making plans, doing things in order, and using time efficiently. Because they don’t have much leisure time, they’ll generally choose within a specified time. After you finish the exercise, you will not do it again or push it to tomorrow, and many people who have nothing at ordinary times will be so busy.If you can regard the busy work as a favorable condition rather than an objective obstacle, you can be more calmly Accept all aspects of life."
Ordering also applies to diet and social life. “The planning and preparation are very effective,†said former race runner and nutritionist Claire Goodwin. “When I was preparing for the World Championships during college, I would reward myself with a big meal on the weekend and I also ensure that I You don’t need to spend too much time socializing.You have to know that once you promise to go out for a drink or dinner, you can’t go home until after 11 pm I’ll consider whether I’ve got enough rest and recovery to decide if I should refuse Invite to go to bed early. This requires you to think a bit further and make sure that you can easily complete training and other tasks the next day."
Social pressure may be somewhat different, but if you don't want to do something harmful to your health, be sure to make a firm decision and say "No" boldly. “We always ask ourselves to do a good job, take care of the family, complete the running plan, and have a lot of social networking. Keeping in touch with friends is important, but even if you temporarily alienate them because of a certain goal, they will still be there. It won't leave you," Goodwin said. "You can be a social worker, but it is necessary to make temporary sacrifices for your goals."
Looking for a balance Everyone will experience painful periods of stress, such as the death of relatives and friends, unfavorable circumstances, and so on, and may use jogging to release pressure to seek relief. Of course, this is a positive coping method, but at the same time it is very easy to fall into the trap of excessive running, because the release of this negative emotion is dependent. The key is to find the right balance of emotions and avoid excessive running. "In the face of drastic changes (such as the death of relatives and friends), the movement is a very effective way to ease emotions," Innes said. "But emotional stress, especially the huge negative emotions like the death of relatives and friends, can easily affect the body's function. Causes the release of cortisol. Cortisol is also known as stress hormones. This increase in hormones affects our sleep and energy. To avoid overtraining, make sure that you follow a reasonable, periodic plan to run at the same time. If you find yourself struggling for a short recovery or if you notice that your physical fitness is declining, you may need to reduce the intensity of your training so that your body is adequately restored and rested.You can ensure good quality sleep, drink plenty of fluids, and eat more. Training to reduce the possibility of excessive running."
Overall considerations If you really miss the taste of running in a busy job, or if you feel that you are not running enough just because your job is too busy, remember to think about your overall lifestyle. Reasonable nutrition and adequate rest can provide more energy, help you to run better, and smoothly complete other tasks. "If you run for a limited number of times, then try to run when you can run," Anderson said. "Learning to train wisely, supplementing nutrition and sleep on a rest day that is not running or going to work." If you feel comfortable in the outdoors, you can take a small step.When you bring this awareness to life, you will not be ashamed for a rest day, nor will you think that you haven't tried everything Be a runner."
Finally remind yourself that you chose to run. It should be a sport that makes you feel good. “Never forget that running can be a lifetime benefit,†Archer said. “Maybe sometimes it runs a lot, sometimes it runs less, and most of the time, you love running and you get bored occasionally. Know the benefits of running and become a diligent person. Runners are great ways to balance life."
See the busy work during the busy time.
Finding the best running time for you “can be used as the first thing to do every morning after morning, to run before other things and other people distract you, or as a tool to rest and adjust your mind and body during your work.†Chel said. What matters is which time period you feel most comfortable.
Plan ahead and plan at the same time, "You can make a running plan, set the time and number of times, but the plan can change with your schedule." Archer said. Plan a few more times to avoid temporary incidents that cause all plans to go down.
Establishing a positive relationship with running “Continuously emphasizes in my mind the arguments such as 'I can run because it gives me energy and self-confidence, it helps me to balance my life', instead of always thinking 'I’m too busy’†It is more conducive to completing the plan."
Orderly arrangements in advance to prepare!
Get ready to buy a few more running gear, clean it all, and put it in a fixed position, so that you can prepare the necessary items in advance. Get your clothes out in advance before going to bed at night. You don't need to spend time looking for clothes in the morning run.
Negotiate with close people Let your close people understand the weekly running plan, so that they know when you do not have time to stay with, and you can make some adjustments to make everyone happy.
Set clear goals Whether you want to participate in competitions, win intra-group competition, improve your personal best, or participate in charity runs, if your training has a goal, it will be easier and more targeted when formulating a running schedule. .
Review training schedules to test whether your training schedule is compatible with life. It is of course very good to get results in running, but this cannot be done at the expense of family, work and social life.
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