1. Why wear compression clothing when running
1. Save energy consumption during exercise
possible The reason is that after wearing compression clothing, the oscillation of muscles during exercise is reduced, so the control and conduction of neuromuscular muscles is more efficient, thereby improving the coordination of muscles, which can generate greater force, so the energy consumed during exercise can be reduced, achieve the effect of saving energy.
2. Increase the speed of recovery from exercise fatigue
A study comparing three different methods of active exercise recovery found that a cold bath helped with recovery from fatigue. The effect is greater than carbohydrate supplementation plus stretching, and greater than wearing compression garments. However, another study found that alternating hot and cold water baths and compression garments had similar effects on fatigue recovery, but both were much better than passive recovery (that is, doing nothing after exercise). The conclusion is that while wearing compression garments is not the most powerful form of active recovery, it is still much more effective than passive recovery.
3. Reduce the feeling of pain and fatigue
Although in objective data, such as muscle damage indicators, maximum muscle strength, lactic acid accumulation, heart rate, etc. , there is no significant difference between wearing compression clothing or not, but the subjective feeling of muscle pain or fatigue of the players wearing compression clothing is significantly lower than that of the players who do not wear compression clothing. Since fatigue is originally a subjective feeling, if the players feel that compressing the clothing will make them easier and more powerful, then basically it is effective!
4. Reducing Delayed Onset Muscle Soreness
Delayed onset muscle soreness usually occurs during exercise that involves excessive muscle eccentric contraction, such as downhill running, while compression Functional clothing may reduce the inflammatory response caused by muscle eccentric contraction by providing external muscle restraint. Studies have found that wearing compressor clothing can significantly reduce the indicators of muscle damage and pain after exercise.
< strong>2. How to wear running compression garments
Although running is a whole body exercise, the energy demand of the legs is much higher than that of the energy distribution. For the upper body, the pressure on the legs should be large and comfortable, and the ergonomic design concept of compression pants is very important. Since the sweat will not be excreted through the pores of the legs in a large amount, it will effectively reduce the weight of the athlete’s legs. The choice of the top can be a compression garment with a lower pressure level. The use of ergonomics makes the back have local compression and tension, which can make people enter a state of tension immediately. In the case of compression of the leg muscles, the body’s heat dissipation and perspiration are concentrated in the chest and back. And the functions of moisture absorption, quick drying and cooling are very important.
When wearing compression clothing for pressure running in winter, you should first wear a skin clothing or jacket
that can protect against wind and keep warm for at least 3-5 minutes of adaptive approach or initial running. Because it takes 3 minutes for the blood to fully circulate in the whole body of the human body. In the first 5 minutes, the body surface temperature of the human body will reach a peak value of about 39-40 ??, after which you can take off your skin and perform normal rhythm running activities. In this way, the body surface temperature of the human body will gradually recover to between 37.5-38.5 ??C without increasing. At this time, the effect of the compression garment can be fully manifested.
The lactic acid, water and heat produced by the muscles during exercise are continuously returned and evaporated; the shortness of breath and dryness under normal conditions are also effectively relieved, and the body will feel very comfortable. As long as the correct running posture and physical distribution are maintained, the full marathon dream of ordinary people will become possible. Skin clothing should be put on immediately after a run or event in addition to normal restorative acclimatization activities. Because no matter what kind of compression clothing, it will not dry out immediately after the exercise stops, and the soaked compression clothing will accelerate the decrease of body temperature, and it will feel cold. Therefore, it is very important to keep warm after exercising and before changing clothes.
Reducing weight and running consistently are critical to recovery. Since the muscles will have a super strong performance under pressure, but the muscle pain will be obviously felt in the following days, so continuous pressure reduction running on the second and third days will help the physical fitness. recover. It’s like we can’t stop immediately after strenuous exercise.