長跑對身體健康真的好嗎 - 路跑 Road Running

By Dorothy
at 2019-05-08T04:15
at 2019-05-08T04:15
Table of Contents
如題
我也一度很沉浸在長跑練習
也參加過幾次全馬跟半馬比賽
雖然我最高月跑才250公里左右
以下是練跑量高峰時
自覺觀察到的身體狀況
優點:
1. 身體習慣後 輕鬆跑完常常精神舒暢
2. 基礎體力明顯好很多 可以長時間勞動
3. runner's high 實在太迷人
尤其是在比賽環境激發出來
真是會讓人上癮
缺點:
1. 週末一早LSD 完後
除非當天精神特好
否則接下來一整天就處於很疲累狀態
2. 參加比賽完會虛弱好幾天 甚至小感冒
3. 常被說 臉頰凹陷 好像非洲難民 Orz
4. 個人原本睡眠品質不佳
晚上練跑高強度的菜單
如tempo/ interval會讓我睡更淺
連帶隔天上班精神也不好
5.同上
改白天練又會影響接下來上班的精神
加上最近又看了一些書
都提到長跑對身體很不好
尤其高強度會刺激壓力荷爾蒙 cortisol分泌
同時會壓抑男性荷爾蒙分泌
對男人健康尤其不好
最常被舉的例子
就是跑百米跟馬拉松選手照片
另外例如 美國長跑名將 Ryan Hall 因身體狀況提早退休 也是
當然我不是選手 怎樣也練不到他那樣
但我的確是喜歡push 自己挑戰困難菜單
喜歡設定目標去比賽 看自己進步
現在很多書提倡只練高強度間歇
有的是提倡練跑強度要控制到很低
完全的有氧區間 (60%-70%) 避免上述的缺點
可是對我來講 這樣就喪失了一些跑步以及參賽帶來的樂趣
對於練跑也就沒了那股熱忱
個人很喜歡長跑 設定目標 參加比賽
可是的確對長跑練習後
帶來的身體負面影響有感
不曉得各位怎麼看?
--
我也一度很沉浸在長跑練習
也參加過幾次全馬跟半馬比賽
雖然我最高月跑才250公里左右
以下是練跑量高峰時
自覺觀察到的身體狀況
優點:
1. 身體習慣後 輕鬆跑完常常精神舒暢
2. 基礎體力明顯好很多 可以長時間勞動
3. runner's high 實在太迷人
尤其是在比賽環境激發出來
真是會讓人上癮
缺點:
1. 週末一早LSD 完後
除非當天精神特好
否則接下來一整天就處於很疲累狀態
2. 參加比賽完會虛弱好幾天 甚至小感冒
3. 常被說 臉頰凹陷 好像非洲難民 Orz
4. 個人原本睡眠品質不佳
晚上練跑高強度的菜單
如tempo/ interval會讓我睡更淺
連帶隔天上班精神也不好
5.同上
改白天練又會影響接下來上班的精神
加上最近又看了一些書
都提到長跑對身體很不好
尤其高強度會刺激壓力荷爾蒙 cortisol分泌
同時會壓抑男性荷爾蒙分泌
對男人健康尤其不好
最常被舉的例子
就是跑百米跟馬拉松選手照片
另外例如 美國長跑名將 Ryan Hall 因身體狀況提早退休 也是
當然我不是選手 怎樣也練不到他那樣
但我的確是喜歡push 自己挑戰困難菜單
喜歡設定目標去比賽 看自己進步
現在很多書提倡只練高強度間歇
有的是提倡練跑強度要控制到很低
完全的有氧區間 (60%-70%) 避免上述的缺點
可是對我來講 這樣就喪失了一些跑步以及參賽帶來的樂趣
對於練跑也就沒了那股熱忱
個人很喜歡長跑 設定目標 參加比賽
可是的確對長跑練習後
帶來的身體負面影響有感
不曉得各位怎麼看?
--
Tags:
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