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& & 你在寻找最适合的音乐吗？
& & 迈克尔&杰克逊(Michael Jackson)的《走开》(Beat It)节奏非常理想。朴载相(Psy)的《江南Style》(Gangnam Style)和嘎嘎小姐(Lady Gaga)的《荣耀之巅》(ge of Glory)也是一样。
& & 研究发现，节奏适当的音乐能够减少感并增强积极性。伦敦布鲁内尔大学(Brunel University)与教育学院(School of Sport and Education)科研副主管科斯塔斯&卡拉乔吉斯(Costas Karageorghis)说，健身时音乐的理想节奏是每分钟125到140拍，这时人的动作能较为轻松地跟上节奏。很显然，专家认为一个人运动的节奏越快，相应的音乐节奏也应该越快。
& &其它新研究表明，当运动员的动作与音乐节奏同步时，他们的肢体会更有力量：在上的人会有更强的耐力，而单车者需氧量也会减少。者在比赛时听音乐会比不听的人更快到达终点。
& & 卡拉乔吉斯为音乐和运动器材公司以及会运动员担任心理咨询师。他说：&音乐可以并带来生理上的刺激，就像兴奋剂和镇静剂。它甚至能够在人们走入之前就给予他们激励。&
& &科学家表示，音乐的益处在低强度到中等强度的运动中表现得最为显著──也就是说，音乐对于休闲性的运动比对运动更为有效。卡拉乔吉斯说，找到适合的节奏并不困难，因为许多流行音乐都符合理想节奏的范畴，大多数其他类型的音乐也有在这一范畴内的曲目。对于古典音乐爱好者来说，贝多芬(Beethoven)的降E大调第三交响曲也就是《英雄交响曲》(Eroica symphony)以及莫扎特(Mozart)的G小调第40号交响曲是两个不错的选择。还有几个决定音乐是否适合用于健身的因素是，激励性的音调和歌词──想象一下《烈火战车》(Chariots of Fire)配上人们在海滩奔跑的画面。
& &纽约市Tonique Fitness健身中心的老板席尔维娅&维森伯格(Sylwia Wiesenberg)说，她在给两小时的和形体雕塑编排音乐列表时，会时刻注意节奏。&课程最难的部分是开始的15到20分钟&，她说，&我把音乐作为鼓舞士气最有效的手段。&
& &维森伯格以每分钟115到117拍的音乐来展开课程，例如摩根&佩奇(Morgan Page)的《漫漫长路》(The Longest Road)，之后加快到约每分钟125拍。最后，在运动达到最佳状态时，音乐的节奏是约每分钟135拍，其中包括铁斯托(Tiesto)和马克&奈特(Mark Knight)与迪诺(Dino)合作的《美丽世界》(Beautiful World)。一个月前，当健身房里的扩音器出故障时，&班上的氛围和干劲截然不同&，她说。&人们都停了下来&&我非常依赖音乐，无法想象没有音乐时如何上课。&
& & 一项去年发表于《体育医学与杂志》(Journal of Sports Medicine and Physical Fitness)的研究发现，将动作与音乐同步的骑行者可减少需氧量多达7%。研究要求10位以最高的70%骑行12分钟，并在骑行时测试了三种不同节奏的音乐。
& &另一项研究要求30个人在机上行走，结果表明健身时与音乐节奏同步会增强耐力。一组参与者行走时伴随激励性的音乐，另一组是普通的音乐，第三组没有音乐。听音乐的两组耐力均有增加，而听激励性音乐的一组效果最为显著。这项研究发表在了2009年的《体育与运动心理杂志》(Journal of Sport & Exercise Psychology)上。
& & 专家认为健身时听音乐的益处主要来自于心理因素。弗罗里达州立大学(Florida State University)体育与运动心理学研究生项目主管格森&特南鲍姆(Gershon Teneum)说：&人们在跑步时听音乐比不借助音乐或者其他工具时感觉省力&。而一旦当运动强度变得很高，这些益处会渐渐消失。
& & 特南鲍姆说，在运动员被要求想象自己身处特定环境，例如在海滩上，或者闻到某种气味，例如时，类似的益处也会体现出来。
& & 英格兰诺里奇(Norwich)东安格利亚大学(the University of East Anglia)的研究者大卫-李&普利斯特(David-Lee Priest)说，音乐能通过神经机制转移注意力。健身时出现的令人不快的反应，例如呼吸困难、流汗或者僵硬，会通过传入或感觉神经系统传递至。听音乐会对这类感觉的传递产生干扰，他说。&在你感到疲劳之前，音乐会阻断疲劳感和费力感，所以你完全不会注意到。& 他还补充道，这种阻断作用只在特定的时候出现，也就是一个人使用最高70%的时候。
& & 在时加以，音乐的益处就能在开始运动前或者运动间隙时显现，普利斯特说。&这就像服了温和的兴奋剂&&它能够让你的心率和略微升高。&
& & 在近期的一项研究中，卡拉乔吉斯和同事们测试了音乐对于游泳者的作用。研究者先让运动员用三周适应了戴耳塞游泳，之后与26名完成了200米的大学游泳健将进行了三项实验。他们听了激励性的音乐和普通音乐，或者不听音乐。听音乐的两组相比不听音乐时成绩提高了三秒。尽管只提高了2%，卡拉乔吉斯说这足以对竞争激烈的游泳界产生一定影响。
& & 相比于不听音乐游泳，听音乐的游泳者在积极性方面也提高了10%。这项研究得到了速比涛公司(Speedo International Ltd.)的赞助，计划发表在《体育与运动心理学》(Psychology of Sport and Exercise)杂志上。
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Copyright 2006- All Rights Reserved当前位置：&>&>运动健身后如何能消除疲劳
运动健身后如何能消除疲劳
发布日期: 16:57:07来源： 编辑:dj_hmt
摘要：运动健身后如何能消除疲劳
　　相信大多数运动健身的朋友都会有这样一种体验：运动健身之后，不仅没有感到精神充沛，反而疲劳不堪。如何在运动健身之后消除疲劳呢？.hzh {display: }　　1、运动健身后按摩　　在运动过后进行按摩是消除疲劳的一大方法。按摩的手法主要有抖动、点穴、揉捏、叩打等等。首先要做的就是抖动四肢，这个手法是为了放松肘、膝关节以及四肢肌肉群。在揉捏叩打的时候，可以先推摩大肌肉，后推摩小肌肉，一侧推摩后，再推摩另一侧。也可以互相进行全身推摩。　　2.运动健身之后做些放松活动　　运动之后，可以慢走200-300米或慢跑2-3分钟后，躺在海棉垫或藤垫上休息片刻，平躺时脚放置的位置应略高于头，这样有利于下肢血液回流到心脏。除此之外，还可以做5-10分钟的伸展操，拉伸一下肌肉群。　　3.运动健身过后补充营养物质　　运动过后人体会消耗大量的能量和营养物质，这时候要注意补充营养物质，比如瓜果、蔬菜之类的，这些食物可以经过人体消化吸收之后迅速的让血液酸度降低，中和平衡达到弱碱性，从而达到消除疲劳的效果。　　4.运动健身过后进行沐浴< /ylzx/mryc/.html
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