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[最新](https://www.nike.com/tw/stories) - [DNA](https://www.nike.com/tw/stories/dna) - [指導](https://www.nike.com/tw/stories/coaching) - [運動員\*](https://www.nike.com/tw/stories/athletes) - [社群](https://www.nike.com/tw/stories/community) - [文化](https://www.nike.com/tw/stories/culture) - [創新](https://www.nike.com/tw/stories/innovation) - [所有精彩故事](https://www.nike.com/tw/stories/all) 靈感 # 身體需要休息一下嗎？ ##### 指導 肌肉痠痛並不是在健身房把自己逼到極限的唯一徵兆。瞭解如何看出較不明顯的跡象。 上一次更新：2022年6月30日 5 分鐘閱讀時間 - 努力埋頭訓練時，多給自己一天 (或三天) 的恢復日是善待身體的做法。 - 睡眠品質不良是身體需要一些休息和放鬆的徵兆，請留意這個狀況和其他明顯的信號。 - 參考 NTC 應用程式中的恢復瑜伽例行訓練，展開主動式恢復。 深入閱讀……  當發抖的股四頭肌讓人連走到浴室都很困難時，你可能知道自己必須放鬆，或許該拿出閒置已久的按摩滾輪。痠痛是源自肌肉纖維因運動壓力造成的撕裂性微創傷，以及身體修復此傷害的反應。然而，這並非身心可能需要放鬆日的唯一跡象。 即使痠痛仍能賣力運動或許會讓人覺得自己很厲害，但對於進步並沒有實質的幫助。合格訓練員暨 Sports Performance Lab 肌力與調節訓練總監 Andrew Watkins 表示，如果跳過休息和恢復，身體就永遠沒有機會補充能量儲存和修復受損的組織。這樣的身體壓力會損害身體發揮最佳功能的能力。而且，如果你也正面臨心理和情緒上的壓力 (人生嘛，難免都會)，可能會更難從每次的健身之間獲得恢復，這會造成進一步的損耗和[衰竭](https://www.nike.com/tw/a/how-to-prevent-common-running-injuries)，而非從中獲益。 學會何時要選擇恢復，而不是從事[排定的運動計畫](https://www.nike.com/tw/a/pros-and-cons-of-workout-streaks)不僅是明智之舉，也是善待自己的做法。所幸，知道何時該踩煞車是很簡單的。Watkins 表示：「身體是一部機器，會告訴你何時該放慢速度。」沒錯，痠痛是重要的徵兆，不過只是許多跡象中的一項。請留意以下這些較不常見的信號，藉此判斷身體確實需要一些休息和放鬆。 ## 1. 心率比靜止不做事的時候還要高。 美國心臟協會指出，大多數人正常靜止心率的每分鐘心跳數 (BPM) 應介於 60 至 100 之間。Watkins 表示，運動員可能會低於這個數值。 小波動很正常，不過佛羅里達大西洋大學運動科學與健康促進學系的副教授 Tina M. Penhollow 博士指出，如果發現靜止心率每分鐘心跳數持續性地高於正常數值的 5 下以上，「這表示身體需要更努力才能完成日常的例行性任務。」沒有[好好休息](https://www.nike.com/tw/a/plan-your-ideal-recovery-day-workout)，心臟就必須加班工作來修復細胞，而心率提高便是心臟苦苦掙扎想跟上進度的徵兆。 ## 2. 運動健身感覺比平常更累。 如果你通常能以每英哩 9 分鐘的配速輕鬆跑完，但突然間[每英哩 11 分鐘的配速卻變得很艱難](https://www.nike.com/tw/a/should-you-run-or-should-you-rest)，或者舉起 60% 的負重感覺就像是在抬起一輛車，這表示身體正在豎白旗。 Watkins 指出，這並不是肌肉一夜之間就變弱 (這太可怕了！)，而是中樞神經系統超載 (中樞神經系統是控制反應的處理中心，會將訊息傳輸至身體其他部位，或從別的部位接收訊息)。「如果神經系統無法從前一天所經歷的壓力源中恢復過來，大腦就無法像平常一樣快速地將訊息傳遞到肌肉，這會造成速度或動作遲緩，讓人覺得負擔加重。」  ## 3. 睡眠品質不良。 Penhollow 表示：「過度訓練會讓身心處於高度警戒和持續躁動不安的狀態。」[《生理學先驅》](https://www.frontiersin.org/articles/10.3389/fphys.2018.00436/full)的一篇報告指出，這會讓人難以[入睡](https://www.nike.com/tw/a/the-science-of-sound-sleep)、輾轉難眠，整體睡眠量也因而減少。 根據[《國際運動醫學期刊》](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6988893/)上發表的評論，睡眠或許是影響運動恢復最關鍵的單一因素，有鑑於此，把睡眠的優先順序排在當週第七次運動健身之前，更有機會提升長期表現。 ## 4. 對運動健身萌生退意。 發表於[《當代生物學》](https://www.sciencedirect.com/science/article/pii/S0960982219311042?via%3Dihub)的一項[研究](https://www.cell.com/current-biology/fulltext/S0960-9822%2819%2931104-2?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0960982219311042%3Fshowall%3Dtrue)發現，過度訓練不只會造成身體疲勞，也會導致[心理疲憊](https://www.nike.com/tw/a/christina-maslach-on-defining-and-preventing-burnout)。強迫自己從事令人心生畏懼的運動計畫，會讓人更加退縮。Penhollow 表示：「研究顯示，心理疲憊和表現低落以及欠缺體力和持久力有關。」給自己一天的休息日有利於在下一個階段中發揮百分百的表現。 ## 5. 肌肉不定時抽筋。 Penhollow 表示，在過度使用同一肌肉部位的激烈體能活動後，可能會發生抽筋。所有運動都可能造成肌肉微創傷，缺乏休息日會讓肌肉幾乎沒有時間修復和重建，因而無法變得更強壯。 她補充說，這所有的傷害也會讓肌肉更難吸收[恢復所需的營養](https://www.nike.com/tw/a/what-to-eat-for-better-recovery)，以及排除健身產生的細胞垃圾。這會造成痙攣，這真的是個警訊，表示你的肌肉正在求饒。 Watkins 指出，即使只經歷過其中一項徵兆，可以休息幾天、做些瑜伽或泡個瀉鹽浴來調整心情，或是來趟[恢復](https://www.nike.com/tw/a/why-you-need-recovery-runs)[跑](https://www.nike.com/a/why-you-need-recovery-runs)。 留意到多個過度訓練的跡象？或許是時候給自己一個卸重輕鬆週。Watkins 解釋說：「可以只是單純地減輕負重、減少跑步里程數，或是縮減運動計畫的持續時間。」任何跡象或症狀都應該在你這麼調整時減輕，如果沒有的話，建議你和醫生聯絡。 畢竟，健身房裡真正厲害的狠角色，不只懂得自律來挑戰自我，也懂得何時該善待自己和進行調整，並為此感到非常自豪。 文字：Ashley Mateo 插圖：Mojo Wang ## 快來看看 為進行恢復時的穿搭注入新風采，接著使用 Nike Training Club 應用程式中免費的恢復瑜伽運動計畫，讓活力再現。 [選購 Nike Yoga](https://www.nike.com/tw/w/yoga-anrlj)[暢快流動](https://niketraining.app.link/tgShrqyNVmb) 初始發布：2022年2月21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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