The water temperature of the warm water bath should be 40 ℃ ± 3 ℃.

It can be regarded as a part of finishing activities, and the time is 10-15 minutes, mainly used to eliminate muscle stiffness and local fatigue.

3.

It is important to eliminate fatigue in time after running.

The main performance is the decrease of muscle strength, slow contraction, stiffness, swelling and pain of muscles, uncoordinated movement, slow brain response, and inattention.

The psychological means commonly used include relaxation training, breathing adjustment, hypnotic suggestion, psychological adjustment, Qigong, etc.

5.

It can ensure the continuous exercise and is an important guarantee to improve sports ability.

The time should be 10-15 minutes, not more than 20 minutes, so as not to aggravate fatigue.

The main purpose is to relax the muscles through inductive language and self-suggestion, and improve and recover the functions of the nervous, respiratory and circulatory systems quickly, so as to eliminate the fatigue of the body as soon as possible-
.

Good and sufficient sleep is the most direct, effective and economical way to eliminate fatigue and restore physical strength.

After running, special attention should be paid to supplement energy and vitamins, especially sugar, vitamin C and B vitamins, and foods rich in nutrition and easy to digest should be selected, more fresh vegetables and fruits should be eaten, and less fried and processed foods should be eaten.

In addition, it should be noted that it is not advisable 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.

Warm water bath can stimulate blood vessel expansion, promote metabolism and blood circulation, and facilitate the transportation of nutrients and the elimination of metabolic substances in the body.

When sleeping, we should pay attention to creating a quiet and ventilated environment, which is conducive to improving the quality of sleep.

Therefore, finishing exercise should be done after exercise, which is known as an active way of rest, including jogging, various joint exercises and stretching exercises of various muscle groups.

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.

The temperature should not be too high.

Doing joint exercises and stretching exercises after running can relax tense muscles, improve muscle blood circulation, reduce muscle soreness and stiffness, eliminate local fatigue, and also play a good role in preventing sports injuries.

6.

The whole body massage should be carried out 2.5 to 3 hours after training; Local massage can be carried out during or after training, and can be carried out among peers.

Psychological relaxation psychological means are also one of the important ways to speed up the elimination of fatigue after running.

Click on “Running Professor” to update the feeling of fatigue after dry running every day.

Generally speaking, adults should have 8 hours of sleep every day, and teenagers should sleep longer, especially after heavy exercise running, the sleep time should be appropriately extended.

2.

Generally, the main methods to eliminate fatigue after running are as follows: 1.

Massage is a common means to eliminate fatigue.

Warm water bath is a simple and easy way to eliminate fatigue after running.

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Massage can not only promote the conversion of excitation and inhibition of the cerebral cortex, make the energy supply of nerve regulation return to normal, but also promote blood circulation, strengthen local blood supply, and eliminate fatigue.

When the human body sleeps, most of the cerebral cortex is in a state of inhibition, the excitation process is reduced, the body’s catabolism is at the lowest level, and the anabolism is relatively active, which is conducive to the accumulation of energy in the body and the overall recovery of various organ systems.

The sudden stop of finishing exercise after strenuous exercise will affect the venous blood flow, reduce blood pressure, and a large amount of blood will be concentrated in the legs, causing adverse reactions to the brain.

4.

In summer or when you sweat a lot, you should supplement minerals and water in time.

These foods can rapidly reduce the blood acidity after digestion and absorption by the human body, and neutralize the balance to achieve weak alkalinity, which is conducive to the elimination of fatigue.

If fatigue is not eliminated in time, it will lead to accumulation of fatigue, resulting in sports injury, mental fatigue, loss of passion for exercise, and in serious cases, overtraining.

In addition to manual massage, there are special vibration massage, air pressure massage, water massage, etc.

Reasonable diet and nutrition are important means to eliminate or prevent fatigue.

In addition, after long-distance running, you should eat more alkaline foods, such as kelp, laver, various fresh vegetables, fruits, bean products, milk and animal liver rich in fat-soluble vitamins and iron.

Generally speaking, massage refers to manual massage, which is divided into whole body massage and local massage.