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依照年齡分類 - [大童 (7-14 歲)](https://www.nike.com/tw/w/big-kids-agibjzv4dh) - [小童 (4-7 歲)](https://www.nike.com/tw/w/little-kids-kids-6dacezv4dh) - [嬰幼兒 (0-4 歲)](https://www.nike.com/tw/w/baby-toddler-kids-2j488zv4dh) - 依運動項目選購 - [足球](https://www.nike.com/tw/w/kids-soccer-1gdj0zv4dh) - [跑步](https://www.nike.com/tw/w/kids-running-37v7jzv4dh) - [籃球](https://www.nike.com/tw/w/kids-basketball-3glsmzv4dh) - [健身與訓練](https://www.nike.com/tw/w/kids-training-gym-58jtozv4dh) - [配件與裝備](https://www.nike.com/tw/w/kids-accessories-equipment-awwpwzv4dh) - [配件與裝備](https://www.nike.com/tw/w/kids-accessories-equipment-awwpwzv4dh) - [手提袋與背包](https://www.nike.com/tw/w/kids-bags-backpacks-9xy71zv4dh) - [襪子](https://www.nike.com/tw/w/kids-socks-uwr3zv4dh) - [帽款與頭飾](https://www.nike.com/tw/w/kids-hats-55olazv4dh) - [SNKRS](https://www.nike.com/tw/launch) Cancel 取消 熱門搜尋字詞 [nikeskims](https://www.nike.com/tw/w?q=nikeskims&vst=nikeskims)[pegasus 42](https://www.nike.com/tw/w?q=pegasus%2042&vst=pegasus%2042)[air force 1](https://www.nike.com/tw/w?q=air%20force%201&vst=air%20force%201)[籃球鞋](https://www.nike.com/tw/w?q=%E7%B1%83%E7%90%83%E9%9E%8B&vst=%E7%B1%83%E7%90%83%E9%9E%8B)[dunk](https://www.nike.com/tw/w?q=dunk&vst=dunk)[ja4](https://www.nike.com/tw/w?q=ja4&vst=ja4)[acg](https://www.nike.com/tw/w?q=acg&vst=acg)[ja3](https://www.nike.com/tw/w?q=ja3&vst=ja3) [](https://www.nike.com/tw/favorites "最愛")[](https://www.nike.com/tw/cart "購物車商品: 0") # 兒童真的需要休息日嗎？ ##### 指導 上一次更新：2020年7月8日 Nike Training 的建議  ## 兒童的生活總是又累又瘋，所以請讓他們有充足的休息時光。 兒童的體能無限，他們在跑跳玩耍之後需要徹底休息、恢復體力嗎？我們與幾位領域專家和 Nike Master Trainer 展開討論，從中瞭解真相。 人類的身體很神奇，年輕的身體更是讓人驚艷。 回想一下，你的孩子總是能跑個不停，在後院踢完足球或在彈簧床上彈跳一小時後還是能迅速恢復元氣，宛如什麼事情也沒發生。《心理學前沿》期刊近期發表的研究結果顯示，兒童擁有對抗疲勞的肌肉，先天恢復能力也比訓練有素的耐力型運動員還要好。這可能是因為他們的身體開發程度較少，活動的效率通常不如我們好，所以會以有氧能量當作高強度活動的輔助。與一般成人在高強度活動和肌力訓練時所用的無氧能量相比，有氧能量產生的疲勞乳酸較少。 ## 兒童擁有對抗疲勞的肌肉，先天恢復能力也比訓練有素的耐力型運動員還要好。 Nike Performance Council 專門研究恢復的運動物理治療臨床專家 Sue Falsone 認為，這不代表你可以在孩子感到疲勞的日子督促他們從事激烈活動。事實上，大部分的孩子都會誠實地表達及展現自己的感受，你應該要聆聽他們的心聲，根據他們的身體狀態嘗試低衝擊運動。如果他們太過疲勞而無法運動，可以建議他們跟你一起騎腳踏車到附近遛達，說不定身體會比較舒服，或是邀請他們模仿動物伸展身體，為他們示範下犬式和貓牛式動作。Falsone 解釋，目的是要讓他們知道，即使他們百般不願意，活動身體其實有助於緩解疲勞感。  擔任 Nike Master Trainer 的 Brian Nunez 說，除了這個觀念，還有很重要的一點：他們的疲倦可能不是源自體能活動。「大多數兒童不會有過度訓練的機會，但如果你要求他們定時學習或練習新的運動和活動，他們的心理可能無法負荷。這需要他們投入高度專注力，其實非常累人。」 Nunez 建議，如要避免這種情況，應該每週只讓孩子學習一樣新的技能，例如深蹲，然後讓他們在一週內固定練習這個技能。即使他們跟你一起做了 Brian 和 Bella Nunez 的健身冒險計畫，還是要提醒他們本週的目標是熟悉那個單一動作。到了下一週，他們就可以投入練習弓箭步或平板式。Nunez 說，你之後一定會想要跟他們一起複習動作，不過練習歸練習，還是要記得運動是一輩子的事。 ## 「讓他們自由選擇活動，像是決定是否要加入比賽或休息。」 Nike Master Trainer，Brian Nunez Nunez 提供的另一個專業秘訣提到，在他們感到倦怠時，利用單純玩耍的活動取代高強度的制式運動計畫。他補述：「讓他們自由選擇活動，像是決定是否要加入比賽或休息。」可以是比較靈活、規則較少的活動，例如鬼抓人。給予他們些許自主性，才不會令他們覺得僵化。凸顯運動的核心價值，製造趣味，讓人不想休息。 ### 加入 Nike Training Club 參考全球頂尖的專家和訓練員建議，保持活力充沛、身心健康。 [下載](https://smart.link/5deaab27fce3c)  ### 加入 Nike Training Club 參考全球頂尖的專家和訓練員建議，保持活力充沛、身心健康。 [下載](https://www.nike.com/tw/ntc-app) 初始發布：2020年6月15日 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) ## 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) ## 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) ## 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) 台灣 - 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