For those runners who are sore after running, drink plenty of water to keep their body fluid sufficient and accelerate the decomposition of lactic acid

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PS: if the body feels strong, it is recommended to walk advanced and avoid running because of physical aches and pains

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Once the body aches and pains, it means that some people have exercised too much

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Never ignore stretching! Stretching and finishing exercise is a good way to eliminate fatigue and promote physical recovery

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As the saying goes, “every Chinese new year, you gain three pounds.” many runners may gain more than three pounds

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Therefore, at this time, the recovery exercise must be carried out step by step, and the intensity should not be too high! After the first run, all over the pain! It’s all lactic acid accumulation

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Drink more water and supplement more vitamin B

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10

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Muscle weight began to reduce, volume reduced, body fat began to accumulate; 2, metabolism began to reduce, weight will increase a few Jin; 3, exercise ability began to decline, in 2-3 weeks, speed, endurance, strength will decline by 25% – 30%; 4, capillaries become thinner, bone density, flexibility decreased, blood flow decreased; 5, cardiac output decreased, mitochondrial volume decreased by 50%; 6 7

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Finishing activities should include jogging, breathing gymnastics and stretching exercises of each muscle group

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Lactate threshold began to decline, so when the high-intensity exercise was carried out again, the muscles that would not have been sore would be sore again; 8

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If there is no exercise for two weeks, it will obviously appear the phenomenon of physical fitness decline, and even return to the level before exercise

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Continuous aerobic exercise, help lactate out! As mentioned above, the main reason for the formation of lactic acid is that there is a lack of oxygen during exercise

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Generally, the water temperature should be controlled as warm as possible, but not too high! It’s a good choice to lose weight by running after the year, but it should also be done according to the body’s energy

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Proper massage and hot bath! It is well known that taking a hot bath can accelerate blood circulation

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Most of the body fluid is water, so it’s very necessary to supplement water after exercise

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But it is worth noting that we should encourage eating boiled water instead of sweet drinks! Vitamin B group plays an important role in maintaining muscle activity, especially vitamin B5 (pantothenic acid), which is an indispensable substance when fat and sugar are converted into energy, and also an important nutrient to help the body recover from fatigue

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Rich pantothenic acid can help lactic acid accelerate catabolism

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This is also why some runners feel that their bodies have no sense of soreness after a period of exercise, which indicates that your body has gradually begun to adapt

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Lactic acid is an intermediate product of glucose metabolism during exercise

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After strenuous exercise, the cardiovascular system and respiratory system can be maintained at a high level, which is conducive to paying off the oxygen debt

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To sum up, if long-term runners do not run for a week, their body functions will gradually decline, and their physical fitness will also decline

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PS: take a hot shower 1 hour after running, otherwise it will accelerate the blood circulation and play a great burden on the heart

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Due to the relative excessive exercise, which exceeds the intensity of anaerobic exercise, the lactic acid produced in the body can not be further decomposed into water and carbon dioxide in a short time

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Because under the condition of aerobic exercise, lactic acid will participate in aerobic metabolism again

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The decrease of deep sleep will indirectly lead to restlessness or lack of sleep

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Therefore, after the festival, we should focus on light, healthy and regular diet! 2021 running friend member’s super value welfare 1 yuan, purchase 8 member rights, including guns, coupons, book reading and competition quota, only for you who love running! Fascia gun robbed crazy yesterday, the quota is not much, hold fast to get on the bus ~ Click the small program card to become 2021 running friend!

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Through chemical reaction to explain is: fire combustion will produce carbon monoxide and carbon dioxide, carbon dioxide is consumed completely metabolites, and carbon monoxide is not consumed completely metabolites, at the same time it can also burn for energy, if the human body is a car burning coal, carbon monoxide is lactic acid

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Therefore, slow and continuous aerobic exercise can effectively accelerate the discharge of lactic acid and reduce the pain of the body

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9

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Massage can relax and soften stiff muscles through external force, so as to accelerate lactate metabolism

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It’s not easy to start losing weight after the new year, but it’s worth noting that don’t run too fast after the new year

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It’s not unreasonable to say that “women are made of water”

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It is widely distributed in all kinds of food, such as: animal liver (100g / 8mg), egg (100 / g1.08mg), sea fish (100g / 0.2 ~ 1mg), pork (100g / 0.5mg), whole wheat (100g / 0.5mg), milk (100g / 0.5mg), pea (100g / 0.34mg), beans (100g / 0.14mg), orange (100g / 0.16mg), etc

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The lack of oxygen supply leads to the formation of anaerobic metabolism, which leads to the accumulation of a large number of excessive product lactic acid in the body

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Finishing activities can relax muscles and avoid the influence of local circulation disturbance on metabolic process

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Stretching exercise after exercise can eliminate muscle spasm, improve muscle blood circulation, reduce muscle pain and stiffness, eliminate local fatigue, and prevent sports injury

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Through the stimulation of hot water, blood circulation in the body can be accelerated, so as to reduce muscle fatigue and help lactate excretion

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Continuous aerobic exercise will increase the oxygen supply to muscle tissue and increase the metabolic speed, so that the metabolism of lactic acid will be reduced as soon as possible

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Dopamine content in the brain decreased, making it easier to be anxious and tired emotionally; exercise enthusiasm decreased, making it more reluctant to exercise, which may form a vicious circle

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Lactic acid accumulation can cause local muscle soreness

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Therefore, after years of running, there will be physical pain

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A week without running makes a big difference! 1

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It’s also a reminder that you’re “exercising too much.”

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During the Chinese new year, the diet is somewhat greasy

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