How to relieve physical fatigue after exercise
Recovery after exercise is crucial
Many people do not pay attention to recovery after exercise, resulting in a long time of lack of energy. This not only affects the work and life after, but also reduces the fitness effect of the exercise. More importantly, if the tired body participates in sports, it will increase the risk of injury. Today, Xiao Bian will tell you what to do after the end of the campaign, and what methods can be used to get your body back from fatigue as soon as possible.
Organizing activities can not be ignored
After many people finished their sports, when the time came, they packed up and went home. In fact, this is wrong. After the end of the exercise, you must carry out a finishing exercise of 10 to 15 minutes. The finishing exercise includes jogging, static stretching, etc., mainly to let the heart and lungs have a process of slowly adapting, because during exercise, the cardiopulmonary workload is large, the blood transports a large amount of oxygen to the heart and lungs, and if the exercise is over, it suddenly stops. The cardiopulmonary function will suddenly drop, which not only reduces the oxygen content delivered to the heart and lungs, but more importantly, it cannot discharge more metabolic waste from the body. Therefore, after the end of the exercise, especially after the end of strenuous exercise, it is best to run two more steps to give the body a gradual recovery process. Of course, sports such as jogging and brisk walking, because of their small amount of activity, can be omitted.
Massage repair damage
Massage is one of the important means to promote recovery, because moderate massage can promote blood circulation and accelerate the repair of damaged parts. During exercise, especially during some strenuous exercise, the body will produce some damage, some of which are extremely subtle, even difficult for humans to detect, but the damage can be completely repaired by the human body without the need for other treatments. Moderate massage can speed up self-healing, so post-exercise massage can help you recover better. Of course, you can also do some appropriate relaxation activities, such as shaking your legs, relaxing your muscles and joints, etc., and you can also have a good recovery effect.
Provide nutrition
For most white-collar workers, when they go to work during the day, they can only rely on evening exercise to lose weight, but after exercising, they are afraid of long meat. Many people choose not to eat after exercise, in order to achieve the effect of body sculpting. In fact, simply speaking, after any exercise, you should eat something to supplement energy, because sleeping and eating are the best way to restore energy. Food intake should be based on protein, sugar, vitamins and inorganic salts. The intake should vary from person to person. When you look at the state, the second is to look at the purpose: some people are used to eating less and can eat less; some people are more likely to be hungry after exercise, they can eat more; some people The purpose of exercise is fitness. After exercise, you don't have to deliberately control the amount of food. Some people exercise to shape the body. After exercise, eat a little, and then drink some sports drinks to supplement some electrolytes. However, it should be noted that it is only half an hour after exercise to eat. If the time is too late, it is better to eat less, otherwise it will increase the burden on the stomach.
The shower temperature is not too low
It is a good way to relax after a shower, but the temperature and time of the shower are very important, especially in the summer, after the exercise, the whole body is hot, I feel that the shower temperature is lower and more comfortable, in fact, the temperature should be slightly higher than the body temperature. But not more than 40 °C is the best, which can accelerate blood circulation, promote the recovery of the body, while also playing a calming effect on the nervous system, but also better to keep the skin clean, remove dust, dirt and sweat . After a warm bath, you can feel refreshed and accelerate the elimination of fatigue. If you do jogging, brisk walking and other activities with less exercise every day, you don't have to take a shower every day. You can take a bubble foot after you come back. The water temperature can be 40 °C ~ 42 °C . The time is not too long, 15~30 minutes is the most. Good, soaking feet can also restore energy and relieve fatigue.
Sleeping most critical
Finally talk about sleeping. As I said before, sleep is the best way to recover, but how to sleep, how to sleep is also very particular. People who exercise at night will go to sleep 2 hours after the end of the exercise, which will allow the body to gradually recover from the state of excitement and help sleep. Sleep time can be extended slightly, reaching 8~9 hours, which can speed up recovery. If you are a sports person in the morning, there are important things to deal with in the afternoon. It is a good choice to take a good sleep at noon. It can make people recover quickly in the afternoon. The sleep time can be extended appropriately, but it is better to control one . Hours or so. Of course, if there is nothing in the afternoon, and there is no one who has a nap habit, it is okay to wait until the night to sleep. A lunch break can speed up recovery, but it is not necessary. All rest is determined by combining your physical characteristics and living habits. Don't make a hard copy. On the basis of living habits, with the scientific rest method, it is the best means of recovery.
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