After running, we should pay special attention to supplement energy and vitamins, especially sugar, vitamin C and B vitamins
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We should choose nutritious and digestible foods, eat more fresh vegetables and fruits, and eat less fried and processed foods
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Warm water bath after running is a simple and easy way to eliminate fatigue
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Massage can not only promote the conversion of excitation and inhibition of cerebral cortex, restore the normal energy supply of nerve regulation, but also promote blood circulation, strengthen local blood supply and eliminate fatigue
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The commonly used psychological means include relaxation training, breathing adjustment, hypnotic suggestion, psychological adjustment, qigong and so on
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It is mainly used to eliminate muscle stiffness and local fatigue
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Sleep should pay attention to create a quiet, air circulation environment, which is conducive to improving the quality of sleep
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Finishing exercise is known as an active way of rest, including jogging, various joint exercises and stretching exercises of various muscle groups
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Generally speaking, massage refers to manual massage, which is divided into whole body massage and local massage
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It is important to eliminate fatigue in time after running, which can ensure the continuous exercise and improve the sports ability
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Click to follow 👆 [walking in the south of colorful clouds] more wonderful! after running, the body will feel tired, which mainly shows the decrease of muscle strength, slow contraction speed, muscle stiffness, swelling and pain, uncoordinated movement, slow brain reaction and inattention
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Jogging after strenuous exercise can keep the cardiovascular system and respiratory system at a high level, which is conducive to the elimination of lactic acid, the metabolite of muscle
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Usually, the main methods to eliminate fatigue after running are: 1
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In addition, it should be noted that it is not suitable to take a warm bath immediately after exercise, but should rest for more than 40 minutes, and then take a bath after the body calms down
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In summer or sweating, minerals and water should be added in time
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6
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In addition to manual massage, there are special vibration massage, air pressure massage, water massage, etc
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Generally speaking, adults should have 8 hours of sleep every day, and teenagers should sleep longer, especially after a large amount of exercise
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Massage is a common means to eliminate fatigue
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Therefore, finishing exercise should be done after exercise
Good and sufficient sleep is the most direct, effective and economical way to eliminate fatigue and recover physical strength
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3
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It is mainly through the induced language and self suggestion that the muscles can be relaxed, and the functions of nerve, respiratory and circulatory system can be quickly improved and restored, so as to make the body tired Eliminate it as soon as possible
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The temperature of the warm water bath should be 40 ℃± 3 ℃, the temperature should not be too high, the time should be 10-15 minutes, not more than 20 minutes, in order to avoid aggravating fatigue
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If fatigue is not eliminated in time, it will lead to accumulation of fatigue, sports injury, mental fatigue, loss of passion for exercise, and even overtraining
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The whole body massage should be carried out 2.5-3 hours after training; the local massage can be carried out in the process of training or after training, and can be carried out among peers
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It can be regarded as a part of finishing activities, and the time is 10-15 minutes
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Finishing exercise, stopping suddenly after strenuous exercise, will affect the venous blood return, reduce blood pressure, a large amount of blood concentrated in the legs, causing adverse reactions of the brain
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Warm water bath can stimulate vasodilation, promote metabolism and blood circulation, and is conducive to the transportation of nutrients and the elimination of metabolites in the body
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After digestion and absorption by human body, these foods can quickly reduce blood acidity, achieve weak alkaline neutralization balance, and help eliminate fatigue
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During sleep, most of the cerebral cortex is in a state of inhibition, the excitation process is reduced, the catabolism in the body is at the lowest level, and the anabolism is relatively active, which is conducive to the accumulation of energy in the body and the comprehensive recovery of various organ systems
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2
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Psychological relaxation is also one of the important ways to speed up the elimination of fatigue after running
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After running, doing joint exercises and stretching exercises can relax tense muscles, improve muscle blood circulation, reduce muscle soreness and stiffness, eliminate local fatigue, and prevent sports injury
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Reasonable diet and nutrition is an important means to eliminate or prevent fatigue
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In addition, after long-distance running activities, you should eat more alkaline foods, such as kelp, laver, all kinds of fresh vegetables, fruits, bean products, milk and animal liver rich in fat soluble vitamins and iron
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