Source record CMC Political Work Department · 2026-07-12

如何识别隐性疲劳？学会简单实用疲劳自测方法

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Desk	China Desk
Publishing institution	CMC Political Work Department
Source outlet	PLA Daily (解放军报) (pla_daily)
Source language	zh-Hans — an attribute of the source, not of this record
Source-stated publication date	2026-07-12
Original URL	http://www.81.cn/yw_208727/16473221.html
Collected at	2026-07-12 14:02:37 — collection metadata, not a publication time
Content fingerprint	cccc140523bc22acd225c420f0227fbe291a48e1b70659f0249c3e01595df826 — taken when the record was captured, over the stored original title and text
Collection run	86

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你是否有过这样的经历：明明睡了七八个小时，早上醒来却觉得身体发沉、浑身乏力；训练时感觉使不上劲，反应慢半拍；平时轻松完成的动作，突然频频失误……这可能是身体在提醒你已经处于隐性疲劳状态。隐性疲劳，是指机体在长时间或高强度训练负荷下，生理功能逐渐下降但尚未出现明显症状的亚健康状况。隐性疲劳不易被察觉，但会悄悄损害你的反应速度、肌肉力量和判断力。若不及时识别和干预，隐性疲劳会逐渐累积，不仅影响训练质效，还可能诱发训练伤。隐性疲劳虽然隐蔽，但并非无迹可寻。战友们可以通过以下简单实用的自测方法，捕捉隐性疲劳的早期信号。晨起摸脉法。心率升高是植物神经系统失衡的直接表现——交感神经过度兴奋、副交感神经被抑制，说明身体处于“应激”状态。当感觉自己状态不好时，可运用晨起摸脉法判断是否存在隐性疲劳情况。早晨醒来后，不要急着起床，先安静休息2~3分钟，然后用手摸脉搏，数15秒的心跳次数，再乘以4，即为晨起静息心率。平时可先记录自己状态良好时的晨起静息心率（连续测3~5天的平均值）。如果某天晨起静息心率比基础值高出5~10次/分钟，说明身体可能处于轻度疲劳状态。如果每分钟高出10次以上，是明显的疲劳警报，意味着身体恢复不足，应及时干预。夜间睡眠质量自测法。疲劳会干扰中枢神经系统的正常节律，导致睡眠结构紊乱。不少战友以为“睡着了就是休息好了”。其实，在疲劳状态下，睡眠质量往往大打折扣。你可以自问以下几个问题：入睡是否困难（如躺在床上超过30分钟还睡不着）？夜间是否容易醒？醒后是否很难再次入睡？早上醒来是否感觉比睡前还累？身体是否酸痛、发沉？如果上述问题中有两个以上回答“是”，并且持续3天以上，说明身体可能处于疲劳累积状态，需要主动调整。主观感受清单法。除了心率与睡眠，疲劳还会通过其他身心信号表现出来。战友们可对照以下清单自评，如果同时出现3条以上，就要警惕：情绪上莫名其妙地烦躁、对训练提不起兴趣；专注力变差，如训练时容易走神、反应变慢；肌肉持续酸痛（超过48小时不缓解）、晨起身体沉重、感觉腿像灌了铅；训练中频繁打哈欠、揉眼睛、动作协调性变差、比平时更容易失误。研究表明，疲劳状态下，运动损伤的风险可提高2~3倍。当你觉得“只是有点累，再坚持一下”的时候，往往是受伤风险较高的时候。建议大家发现疲劳信号后，不要硬撑，可安排低强度恢复训练（如慢跑、拉伸、游泳）或主动休息；平时尽量规律作息，提高睡眠质量；休息日不要过度使用电子产品，多把休息时间用于放松和恢复，让身体迅速“回血”。总之，疲劳是身体发出的保护信号。希望战友们掌握简单的疲劳自测方法，科学管理好自己的状态。

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Source text. CMC Political Work Department. "如何识别隐性疲劳？学会简单实用疲劳自测方法." PLA Daily (解放军报), 2026-07-12. http://www.81.cn/yw_208727/16473221.html.

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