运动后不拉伸会怎样？

1.You Could Feel Sick

可能会感到身体不适

 

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."

我们都知道运动时心率会升高。虽然这会加速血液流动，但专家表示，“锻炼结束后让心率恢复到正常水平”同样重要，这在健身界也被称为“降温”。

 

"After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels¹ 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."

美国心脏协会健康专家称：“在体育活动之后，心脏仍然比正常情况下跳动得更快，体温更高，血管扩张。这意味着，如果你太快停下来，你可能会昏倒或感到恶心。运动后的‘降温’会让你在运动快结束时逐渐平静下来。”

 

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 lactic² acid, which is actually what causes your muscles to become sore. When you rest—or "recover"—in the time between bouts³ 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."

当你锻炼肌肉时，肌肉会产生炎症反应释放乳酸，这是导致肌肉酸痛的原因。当你在两次锻炼之间休息“恢复”时，你的身体会自然分解并代谢掉这些乳酸。有没有方法可以帮助身体排出乳酸？你猜对了，答案是：拉伸运动。拉伸有助于将氧气分配到全身和肌肉，据Healthline网站称，拉伸“可以减少乳酸的产生，消除肌肉中积累的乳酸。”

 

At the same time, stretching right after exercise will also relax what are guaranteed to be stiffer muscles that are far more likely to cramp⁴.

同时，运动后立即拉伸也会放松那些更僵硬、更容易抽筋的肌肉。

 

3.You'll Be at Risk of Injury

存在受伤风险

 

According to the experts in the sports medicine department at UC Davis Health, inflexibility⁵ will cause you to have muscles that tire quicker and joints⁶ that are more prone⁷ 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 nutrients⁸ 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 hips⁹.

加州大学戴维斯分校医学中心运动医学系专家称，僵硬会导致肌肉更易疲劳，关节更易损伤，这将导致“结构上的异常应力，柔韧性会变得更差”，运动范围的缩小会导致关节的血液和营养供应减少。这就是为什么人们的“负重”关节（如膝盖和髋关节）经常感到僵硬和疼痛的原因。

 

Put simply: "Stretching after you exercise helps optimize¹⁰ the range of motion about your joints and boosts circulation," write the leading health experts at The Mayo Clinic.

梅奥诊所首席健康专家表示，简单来说，“运动后拉伸有助于扩大关节的活动范围，促进血液循环”。

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