很多人以為拉伸運(yùn)動(dòng)是在拉伸肌肉，但實(shí)際上，拉伸的真正目的是拉長(zhǎng)和調(diào)動(dòng)肌肉周圍的結(jié)締組織。

Science shows that stretching isn't actually literal—you're not even "stretching" your muscles at all. In fact, the true purpose of stretching is to lengthen and mobilize the connective tissue around your muscle, which does wonders for both your joints and your muscles. What's more, stretching helps your blood flow, reduces your risk of injury, helps you lose weight, and even relieves your stress.

科學(xué)告訴我們，拉伸運(yùn)動(dòng)并不是字面意思那樣，你甚至根本沒(méi)有“拉伸”到你的肌肉。事實(shí)上，拉伸的真正目的是拉長(zhǎng)和調(diào)動(dòng)肌肉周圍的結(jié)締組織，這對(duì)關(guān)節(jié)和肌肉都有好處。更重要的是，拉伸運(yùn)動(dòng)可以幫助血液流動(dòng)，降低受傷的風(fēng)險(xiǎn)，有助于減肥，甚至可以緩解壓力。

運(yùn)動(dòng)后不拉伸會(huì)怎樣?

1.You Could Feel Sick

可能會(huì)感到身體不適

You won't be surprised to know that when you exercise, you raise your heart rate for a period of time. While it's great to get that blood flowing, experts will tell you that it's just as important to "get your heart rate back to a normal level after the workout is over." This is also known in the fitness world as "cooling down."

我們都知道運(yùn)動(dòng)時(shí)心率會(huì)升高。雖然這會(huì)加速血液流動(dòng)，但專家表示，“鍛煉結(jié)束后讓心率恢復(fù)到正常水平”同樣重要，這在健身界也被稱為“降溫”。

"After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated," write the health experts at the American Heart Association. "This means if you stop too fast, you could pass out or feel sick. A cool-down after physical activity allows a gradual decrease at the end of the episode."

美國(guó)心臟協(xié)會(huì)健康專家稱：“在體育活動(dòng)之后，心臟仍然比正常情況下跳動(dòng)得更快，體溫更高，血管擴(kuò)張。這意味著，如果你太快停下來(lái)，你可能會(huì)昏倒或感到惡心。運(yùn)動(dòng)后的‘降溫’會(huì)讓你在運(yùn)動(dòng)快結(jié)束時(shí)逐漸平靜下來(lái)。”

2.Your Muscles Will Likely Become Stiffer and More Sore

肌肉更加僵硬酸痛

When you exercise your muscles, it produces an inflammatory response in the form of lactic acid, which is actually what causes your muscles to become sore. When you rest—or "recover"—in the time between bouts of exercise, your body naturally breaks down and gets rid of that lactic acid. One thing that helps your body dispose of that lactic acid? You guessed it: Stretching. Stretching helps your distribute oxygen throughout your body and muscles, which, according the Healthline, "can reduce lactic acid production and rid your muscles of any accumulation of lactic acid."

當(dāng)你鍛煉肌肉時(shí)，肌肉會(huì)產(chǎn)生炎癥反應(yīng)釋放乳酸，這是導(dǎo)致肌肉酸痛的原因。當(dāng)你在兩次鍛煉之間休息“恢復(fù)”時(shí)，你的身體會(huì)自然分解并代謝掉這些乳酸。有沒(méi)有方法可以幫助身體排出乳酸?你猜對(duì)了，答案是：拉伸運(yùn)動(dòng)。拉伸有助于將氧氣分配到全身和肌肉，據(jù)Healthline網(wǎng)站稱，拉伸“可以減少乳酸的產(chǎn)生，消除肌肉中積累的乳酸。”

According to the experts in the sports medicine department at UC Davis Health, inflexibility will cause you to have muscles that tire quicker and joints that are more prone injury, it will lead to "abnormal stress on structures and distant from the initial site of inflexibility" , and your weakened range of motion will lead to less blood and nutrients to your joints. In the case of the latter, it's why people often feel stiffness and pain in their "weight bearing" joints, such as the knees and hips.

加州大學(xué)戴維斯分校醫(yī)學(xué)中心運(yùn)動(dòng)醫(yī)學(xué)系專家稱，僵硬會(huì)導(dǎo)致肌肉更易疲勞，關(guān)節(jié)更易損傷，這將導(dǎo)致“結(jié)構(gòu)上的異常應(yīng)力，柔韌性會(huì)變得更差”，運(yùn)動(dòng)范圍的縮小會(huì)導(dǎo)致關(guān)節(jié)的血液和營(yíng)養(yǎng)供應(yīng)減少。這就是為什么人們的“負(fù)重”關(guān)節(jié)(如膝蓋和髖關(guān)節(jié))經(jīng)常感到僵硬和疼痛的原因。

Put simply: "Stretching after you exercise helps optimize the range of motion about your joints and boosts circulation," write the leading health experts at The Mayo Clinic.

梅奧診所首 席健康專家表示，簡(jiǎn)單來(lái)說(shuō)，“運(yùn)動(dòng)后拉伸有助于擴(kuò)大關(guān)節(jié)的活動(dòng)范圍，促進(jìn)血液循環(huán)”。

如何進(jìn)行拉伸

專家建議，運(yùn)動(dòng)結(jié)束后先待心跳平復(fù)至每分鐘120次以下，然后進(jìn)行適當(dāng)拉伸。

Step one: "Walk for about 5 minutes, or until your heart rate gets below 120 beats per minute."

第一步：“走動(dòng)約5分鐘，或者待心率降到每分鐘120次以下�！�

Step two, moving to stretching: "Hold each stretch 10 to 30 seconds. The stretch should be strong, but not painful. Breathe while you're stretching. Exhale as you stretch, inhale while holding the stretch."

第二步，開(kāi)始拉伸：“每次拉伸10到30秒。拉伸應(yīng)該很有力，但不會(huì)疼痛。拉伸時(shí)保持呼吸。做動(dòng)作時(shí)呼氣，保持拉伸動(dòng)作時(shí)吸氣�！�

At the same time, stretching right after exercise will also relax what are guaranteed to be stiffer muscles that are far more likely to cramp.

同時(shí)，運(yùn)動(dòng)后立即拉伸也會(huì)放松那些更僵硬、更容易抽筋的肌肉。

3.You'll Be at Risk of Injury

存在受傷風(fēng)險(xiǎn)

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