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快速摆脱酸痛(小技巧)

Get Rid of SORENESS FAST! (Tips and Tricks)

Soreness soreness soreness.
酸痛 酸痛 酸痛
I know, it sucks.
我知道 这很糟糕
Everything feels horrible, you can’t move your limbs,
一切都糟透了 四肢无法移动
and taking a number 2 in the toilet feels like you’re taking a number 3.
上大号的时候简直痛不堪忍
Well, in hopes of helping you through this difficult time,
为了帮助你度过这个难关
let’s look at some research-supported ways
我们来看看一些经过研究证明的
on how to deal with DELAYED ONSET MUSCLE SORENESS.
能缓解迟发性肌肉酸痛的方法
Speaking of which, delayed onset muscle soreness, or DOMS,
说到迟发性酸痛(DOMS)
is the soreness you’re likely feeling right now if you’re searching for this video,
如果你正在搜索这个视频 你很有可能就在经受着这种酸痛
which kicks in around 24 to 48 hours after training.
这种酸痛通常在锻炼24到48小时后开始产生
It tends to get worse before it gets better,
在酸痛减轻之前会先加剧
so don’t be alarmed if this is happening to you.
如果你现在就是这样 请不要惊慌
The reason we get DOMS is still uncertain.
我们还不清楚产生迟发性酸痛的原因
One of the more popular beliefs that DOMS is caused by microtears and inflammation of
一种广为流传的说法是
our muscles during eccentric contractions, contractions that occur when a muscle lengthens.
DOMS是当肌肉拉伸的时候 肌肉在离心收缩过程中的微撕裂和炎症引起的
For example, eccentric phase of a bicep curl occurs when you lower the dumbbell, which
比如 当你放下哑铃时 肌肉是处于二头肌弯举的离心阶段
causes the muscle to lengthen under tension.
这会导致肌肉在紧绷的状态下拉伸
Now, before we move onto research-supported tips,
现在 在我们去了解有研究支持的技巧之前
I do wanna address some common ones that are misconceptions.
我想先消除一些常见的误解
One of which is stretching, something often suggested by fitness experts.
其中一个就是拉伸 一个健身专家们经常推荐的健身动作
Unfortunately, science kinda slaps this one in the face.
不幸的是 拉伸这个动作被科学打脸了
The data DOES NOT show that stretching alleviates DOMS,
数据并未显示拉伸可以减轻DOMS
with a near-definitive 2011 meta-analysis
2011 年的一项有着一定权威性的荟萃分析
concluding that stretching had no clinically important reductions to muscle soreness.
得出结论 拉伸对肌肉酸痛没有临床意义的减轻
Another concept is the use of cold-water immersion.
另外一个误区就是冷水浸泡
Kind of like the ones you see pro athletes use in ice baths.
有点像你看到的那种专业运动员用的冰浴
The problem with cold-water immersion isn’t that it’s not effective, but the conditions
冷水浸泡的问题在于它不是没有用
required to see benefits are very narrow.
只是能起作用的条件非常苛刻
According to a 2016 systematic review,
根据 2016 年的系统综述
the benefits of cold baths are only observed in water at 11 to 15 degrees Celsius
冷水浴只有在 11 到 15 摄氏度的水温下才有好处
and you cannot be immersed for longer than 10 minutes.
而且浸泡时间不能超过 10 分钟
This is a pretty impractical approach for the average joe
这对于一般人来说是一种不现实的方法
that cannot so specifically control time and temperature in their bathtubs.
因为无法那么精确地控制在浴缸里的时间和水温
Even more so when considering that using too cold or too long of a bath
考虑到水温太冷或时间太长实际上会加剧症状
can actually make soreness worse.
冷水浴更是不切实际
Speaking of worse, if you ever thought of taking anti-inflammatories like ibuprofen,
更糟糕的是 如果你曾想过用布洛芬等消炎药
you might want to reconsider.
你可能要重新考虑了
Sure, it can help with inflammation, which might temporarily relieve muscle pain, but
它确实可以帮助缓解炎症 这可能会暂时缓解肌肉疼痛
inflammation isn’t necessarily a bad thing.
但炎症不一定是坏事
Inflammation is often a signal for muscle growth,
炎症通常是肌肉生长的信号
so taking anti-inflammatories theoretically can cut into your gains.
所以消炎药理论上会减少肌肉的增长
But the main thing is that there is simply no evidence
但问题是并没有确凿的证据
showing that anti-inflammatories prevent or even reduce DOMS.
表明消炎药可以缓解甚至减少迟发性肌肉酸痛的发生
But enough about misconceptions.
以上就是要说的误区啦
Let’s finally move on to more helpful matters,
我们现在来讲更有用的东西
starting with potentially helpful SUPPLEMENTS.
我们先从可能对迟发性酸痛症有用的药物开始
First up, caffeine!
首先 咖啡因
That’s right, caffeine before exercise has shown to
没错 运动前摄入咖啡因
significantly help with reducing muscle soreness 48 hours post-workout.
在运动后48小时后对缓解肌肉酸痛有显著的帮助
But this carries a fairly heavy caveat of
但是 这也意味着一个相当沉重的警告
having to ingest more than 400 milligrams of caffeine an hour before your workout.
在锻炼前一小时必须摄入超过400毫克的咖啡因
That’s…
这……
A LOT, about 4 cups of coffee.
是一个很大的量 大约是4杯咖啡
Not great if you work out late,
不太适合晚间运动
but at least the option is there
不过起码这是个选择
Others supplements would be 3 grams daily of omega-3 fatty acids
其他的药物包括每天3克欧米茄-3脂肪酸
and 50 milligrams of taurine,
和50毫克牛磺酸
both showing benefits to DOMS.
这两种药物都对缓解迟发性酸痛症有帮助
But of course, it wouldn’t be right if I did not mention that you should GET YOUR PROTEIN.
当然 如果我没说你应该摄入蛋白质 那就不对了
Protein, either from your meals or supplements,
蛋白质 无论是来自食物还是药物
have shown to improve muscle recovery and soreness.
都能加快肌肉恢复 缓解酸痛
Some muscles also have shown a benefit to taking a protein shake
在锻炼前30分钟喝一杯蛋白质奶昔
about 30 minutes before your workout.
对缓解肌肉酸痛也有好处
As far as daily intake, my typical recommendation of
至于每天的摄入量 我的建议是
1.6 grams to 2.3 grams of protein per kilogram of bodyweight per day is a good place to start.
以每公斤体重1.6克到2.3克蛋白质的标准摄入 会是一个比较好的开始
Now, for things you can DO rather than take,
同时 除了摄入你还可以做很多事
foam rolling might be a helpful tool.
用泡沫轴滚动恢复可以是一个不错的选择
The research on this is quite limited but some do exist,
虽然这方面的研究相当有限 但确实有研究存在
and considering the relative affordability and simplicity of use,
考虑到泡沫滚轴的性价比和其操作的简易性
foam rolling is definitely something worth considering.
它绝对是很值得考虑的
If you do use it, then foam roll the trained muscles for 20 minutes
如果你用泡沫滚轴的话 可以在每次训练结束后
after your workout session.
用泡沫轴去放松肌肉20分钟
Another thing you can do is to start light and simple.
你可以做的另外一件事就是从简单的轻量级锻炼开始
You want to ease yourself into the exercises, ESPECIALLY,
你不会想为难自己 尤其是……
ESPECIALLY if you’re not used to exercising at all.
尤其是如果你根本不习惯锻炼的情况下
This allows your body to become acclimated to
这可以让你的身体
a lighter, less sore-inducing training stimulus
在进行高强度的训练之前
before dealing with higher intensities and volumes.
先适应一种更轻 更少引起疼痛的训练刺激
And one new finding making its way through
在文献中有一个新的发现
the literature is the use of isometric exercises,
那就是使用静力训练
exercises under load without any movement, like holding a bicep curl still.
在负重时不做任何动作的练习 比如保持二头肌弯曲
According to a 2019 study,
根据2019年的一项研究显示
performing 10 3-second maximal isometric holds
在常规离心训练前两天进行10次3秒的最大静力训练
TWO days before regular eccentric training did reduce the severity of muscle soreness.
确实可以减轻肌肉酸痛的严重程度
A very interesting finding and better yet, something fairly easy to do.
这是一个非常有趣的发现 而且更好的是 这很容易做到
You just gotta do some isometrics a couple of days before your real workout.
你只需要在真正锻炼前几天做些静力训练就可以了
And finally, by far the most tried and true method
最后 到目前为止 缓解迟发性肌肉酸痛
to deal with DOMS is consistent training.
最可靠的方法是持续的训练
Consistent training employs the wonderful repeated bout effect,
持续的训练产生了重复运动效应
an affect in which your body becomes adapted to the continuous training stimuli
这种效应使你的身体适应了持续的训练刺激和炎症
plus inflammation resulting in much more efficient subsequent recovery rates.
从而产生更有效的后续恢复率
This may also explains how using lighter weights and isometrics first might help with DOMS,
这也解释了为什么先进行较轻的负重和静力训练有助于缓解迟发性肌肉酸痛
as they’re precursors to the repeated bout effect.
因为它们是重复运动效应的前兆
In short, you’ll get less and less sore the more and more you train.
简而言之 你训练得越多 疼痛就会越少

Some even experience no soreness if they train consistently enough.
有的人甚至不会感到酸痛 如果他们坚持训练的话
The opposite is true as well, where if you stop training for too long,
反之亦然 如果你停止训练太久
then DOMS will return with a vengeance.
迟发性肌肉酸痛就会卷土重来
So make sure you get out there and keeping lifting.
所以确保自己多出去运动 坚持锻炼
But that’s about it!
这就差不多了
These are the current scientifically supported tips
以上就是目前有科学依据的
on dealing with delayed onset muscle soreness.
缓解延迟性肌肉酸痛的技巧了
Well, other than crying… but that-that’s a personal problem.
好吧 哭也算一个技巧 不过这是个人问题了
Or you can just embrace the soreness,
或者你可以接受酸痛
and even though soreness is not the best indicator of a good workout,
即使酸痛不是良好锻炼的最佳指标
you could still feel proud knowing you did at least something.
你仍然可以感到自豪 证明你至少做了些锻炼
And I’m sure some of you have your own soreness tips
我相信你们中的一些人有自己缓解疼痛的方法
and I would love to hear them in the comments below.
不如在下面评论一下你的方法吧
If you enjoyed this video, give it a sore thumbs up
如果你喜欢这个视频 点个赞吧
and share it with your DOMS-loving or hating friends.
还可以分享给你那些喜欢或者讨厌迟发性肌肉酸痛的朋友哦
Subscribe for more future videos.
订阅我们来看更多的视频吧
As always, thank you for watching and GET YOUR PROTEIN!
和往常一样 感谢你的收看 记得多吃点蛋白质哦

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视频概述

本视频将消除几个关于摆脱酸痛的误解并介绍几个有效且快速的摆脱疼痛的小技巧。

听录译者

收集自网络

翻译译者

Jessie

审核员

审核员TOP

视频来源

https://www.youtube.com/watch?v=dYxfNOO8pRw

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