35个最好的运动恢复方法（五）

29.听轻音乐

“音乐”。有一项研究指出，在高强度训练后的恢复期间，许乳酸清除的更快。非运动的研究指出，音乐可以减少焦虑民眾的肾上腺皮质醇(Cortisol)，并且促进免疫球蛋白A (Immunoglobulin A)。这二种训练皆能加速训练后的恢復

30.冥想

冥想除了可以减少机体压力之外，也有研究发现可以提高身体的生长激素以及DHEA，冥想训练可以增强大脑功能及新的脑细胞增加。新的研究指出，大脑在恢复过程中扮演主要的作用，甚至可能媲美营养的影响。冥想是其中一种强而有力的方式，让你的大脑获得更好的恢复并增强运动表现。

31.增加每日的睡眠时间

一些研究发现持续每天只有4小时睡眠并且连续5天的男青年中，他们的雄性激素大幅度降低并且皮质醇水平增高。

每天晚上至少要有8小时的有质量的睡眠，也就是说如果你一星期训练10小时，你应该在每天增加一小时的睡眠时间。 一星期训练15小时，你应该在每天增加一个半小时的睡眠时间。 一星期训练20小时，你应该在每天增加二个小时的的睡眠时间。

并且如果日程允许，白天进行15-30分钟小憩。

入睡困难？

#“4-7-8”呼吸法#，能使人在60秒内进入睡眠状态。“4-7-8”呼吸法分为3个步骤，首先吸气4秒、再憋气7秒、最后再呼气8秒，3次循环后，便能感受到睡意，而整个过程仅57秒。延长呼气确实让副交感神经得到激活，同时肌肉放松。是一个非常好的方法。

32.不要随便改变时差，按时睡觉。

如果你是夜猫就按夜猫的睡眠方式，如果你是百灵鸟就按百灵鸟的早起睡眠方式，随意改变时差除了影响机体恢复速度之外也会使机体的皮质醇水平抬高。

33，做瑜伽恢复性姿势恢复性的姿势（Restorative poses）可以用于运动之后的身体恢复以及睡眠前的放松以及改变身体局部受限或者由于不良姿势所产生的疼痛。

想了解更多的恢复性姿势：http://weibo.com/p/1001603821781654862834?mod=zwenzhang

34，补充丰富的蛋白质 氨基酸

补充蛋白质以提高训练之后机体的修复能力

 训练目标将决定你每天需要补充的蛋白质剂量。

 例如 肌肉增大和力量强化的训练，每天需要补充超过2克/每公斤体重的蛋白质。耐力训练则是1.2克每公斤体重的蛋白质。

35,在夜晚睡觉前补充足够的蛋白质

经过一夜的睡眠，机体会由于燃烧供能的缺乏而消耗肌肉作为能量供能，在每天晚上睡觉之前，补充蛋白质

或是BCAA直链氨基酸可以很好的防止肌肉消耗。

同理在早晨，训练前，训练后都是很好的蛋白质补充时机。

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