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, a metabolite in muscle.
Therefore, you should do finishing exercise after exercise.
05 reasonable diet and nutrition are important means to eliminate fatigue or prevent fatigue.
Massage can not only promote the conversion of excitement and inhibition in the cerebral cortex, restore the normal energy supply of nerve regulation, but also promote blood circulation, strengthen local blood supply, and eliminate fatigue.
When sleeping, you should pay attention to creating a quiet and ventilated environment, which is conducive to improving the quality of sleep.
The whole-body massage should be carried out 2.5 ~ 3 hours after training; Local massage can be carried out during or after training, and can be carried out among peers.
03 massage is a common means to eliminate fatigue.
mainly through inductive language and self suggestion, the muscles can be relaxed, and the functions of nervous system, respiratory system and circulatory system can be rapidly improved and restored, so as to eliminate the fatigue of the body as soon as possible.
After digestion and absorption by the human body, these foods can quickly reduce the acidity of the blood, neutralize and balance to weak alkalinity, which is conducive to the elimination of fatigue.
In addition, after long-distance running activities, you should appropriately eat more alkaline foods, such as kelp, laver, all kinds of fresh vegetables, fruits, bean products, dairy products, and animal liver rich in fat soluble vitamins and iron.
Massage in the general sense refers to manual massage, which is divided into whole-body massage and local massage.
Generally speaking, adults should have 8 hours of sleep every day, and teenagers should sleep longer, especially after a large amount of exercise running exercises, the sleep time should be extended appropriately.
After running, the body will feel tired, which mainly shows that the muscle strength decreases, the contraction speed slows down, the muscles appear stiff, swollen and painful, the actions are uncoordinated, the brain is slow to respond, and the attention is not focused.
In summer or when you sweat a lot, you should supplement minerals and water in time.
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02 warm water bath after running is a simple and easy way to eliminate fatigue.
The psychological means usually used include relaxation training, breathing adjustment, hypnotic suggestion, psychological adjustment, etc.
After running, you should pay special attention to supplement energy and vitamins, especially sugar, vitamin C and B vitamins.
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Doing joint exercises and stretching exercises after running can relax tense muscles, improve muscle blood circulation, reduce muscle pain and stiffness, eliminate local fatigue, and also play a good role in preventing sports injury.
It is important to eliminate fatigue in time after running, which can ensure the continuous exercise and improve sports ability.
Instead, you should rest for more than 40 minutes and take a water bath after your body calms down.
Usually, the main methods to eliminate fatigue after running are: 01 finishing exercise.
It is mainly used to eliminate muscle stiffness and local fatigue.
The psychological means of mood relaxation is also one of the important ways to speed up the elimination of fatigue after running.
Good sleep good and sufficient sleep is the most direct, effective and economical way to eliminate fatigue and recover physical strength.
In addition, it should be noted that it is not appropriate to take a warm bath immediately after exercise.
Finishing exercise is called an active way of rest, including jogging, various joint exercises and stretching exercises of various muscle groups.
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You should choose to eat nutritious and digestible food, eat more fresh vegetables and fruits, and eat less fried and processed food.
It can be regarded as part of finishing activities, and the time is 10 ~ 15 minutes.
The temperature of the warm water bath should be 40 ℃± 3 ℃, and the temperature should not be too high.
If the fatigue is not eliminated in time, it will cause the accumulation of fatigue, leading to sports injury, mental fatigue, loss of enthusiasm for exercise, and serious will lead to overtraining.
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The time is 10 ~ 15 minutes, not more than 20 minutes, so as not to aggravate fatigue.
Warm water bath can stimulate vasodilation, promote metabolism and blood circulation, and is conducive to the transportation of nutrients and the elimination of metabolic substances in the body.
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, while anabolism is relatively active, which is conducive to the accumulation of energy in the body and the overall recovery of various organ systems.
In addition to manual massage, there are special vibration massage, pneumatic massage, water massage, etc.
Sudden stop after strenuous exercise will affect venous blood reflux, reduce blood pressure, and a large amount of blood is concentrated in the legs, causing adverse reactions in the brain.