工作+休息=成功!
來看看美國頂尖運動訓練中心EXOS是如何做的，
一般訓練日:
訓練後補充能量
自我按摩 : 5~10 分鐘
靜態/動態伸展: 5~10 分鐘
冷水浴:10~12分鐘
恢復再生日 範例:
主動休息: 20~30分鐘
自我按摩 : 15~20 分鐘
靜態/動態伸展: 15~20 分鐘
冷/熱水對比:10~15分鐘
※主動休息 (Active rest)
-與運動無關的活動
-黃區 ESD 強度
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恢復再生(Regeneration)