o****3
发帖数: 5100 | 1 If I run three days and swim two days, for the other two days I am planning
to do some strenth training or bicycling or sth else.
My question is: the cross training is supposed to work on different muscles,
can my body take it 7 days a week? For a beginner, I don't think I can
listen to my body. Normall when I started training, I did not realize it
until I got injured. | b***i
发帖数: 10018 | 2 i cross train mostly by cooking meals, washing dishes, holding baby, driving
a manual car...
planning
muscles,
【在 o****3 的大作中提到】
: If I run three days and swim two days, for the other two days I am planning
: to do some strenth training or bicycling or sth else.
: My question is: the cross training is supposed to work on different muscles,
: can my body take it 7 days a week? For a beginner, I don't think I can
: listen to my body. Normall when I started training, I did not realize it
: until I got injured.
| d****i
发帖数: 4354 | 3 遵循慢慢加量的原则就可以了,现在三天跑步,两天游泳,慢慢加一天力量或骑车,适应了
再加一天.当然最好还是每周休息一天,或者有一天是强度很小的游泳或骑车.没必要天
天练那么拼命.如果想多加强跑步的话,不如多加一天跑步,每周跑4天.
没有足够的休息是无法进步的.
planning
muscles,
【在 o****3 的大作中提到】
: If I run three days and swim two days, for the other two days I am planning
: to do some strenth training or bicycling or sth else.
: My question is: the cross training is supposed to work on different muscles,
: can my body take it 7 days a week? For a beginner, I don't think I can
: listen to my body. Normall when I started training, I did not realize it
: until I got injured.
| R*****s
发帖数: 41236 | 4 BSO贤惠老公老爸。。
driving
【在 b***i 的大作中提到】
: i cross train mostly by cooking meals, washing dishes, holding baby, driving
: a manual car...
:
: planning
: muscles,
| o****3
发帖数: 5100 | 5 I would love to have you at my home.
driving
【在 b***i 的大作中提到】
: i cross train mostly by cooking meals, washing dishes, holding baby, driving
: a manual car...
:
: planning
: muscles,
| o****3
发帖数: 5100 | 6 谢了。我现在首要目的是使身体适应各种锻炼。跑步游泳为主。距离比速度对我更重要。
只是书上说力量或汽车可以提高肌肉strength，可以有效的避免受伤。我才想一周炼1
，2次。
【在 d****i 的大作中提到】
: 遵循慢慢加量的原则就可以了,现在三天跑步,两天游泳,慢慢加一天力量或骑车,适应了
: 再加一天.当然最好还是每周休息一天,或者有一天是强度很小的游泳或骑车.没必要天
: 天练那么拼命.如果想多加强跑步的话,不如多加一天跑步,每周跑4天.
: 没有足够的休息是无法进步的.
:
: planning
: muscles,
| d****i
发帖数: 4354 | 7 腰腹和上肢力量可以做点8 minute abs, 8 minute ARMs之类的,在家照着youtube上的
video作就可以了.
跑步的专项力量其实可以采用一种快速跑坡锻炼,找一段有点坡度的路,全力冲刺跑8秒
上坡,从8秒x1到8秒x2,8秒x3等等,每周一次.这个可以参照这本书
Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach
by Brad Hudson
有的书店有,可以去翻翻.
要。
1
【在 o****3 的大作中提到】
: 谢了。我现在首要目的是使身体适应各种锻炼。跑步游泳为主。距离比速度对我更重要。
: 只是书上说力量或汽车可以提高肌肉strength，可以有效的避免受伤。我才想一周炼1
: ，2次。
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