They can use their hands to hold the painful part, slow down the running speed, take more deep breaths, and persist for a period of time, the pain will disappear

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The difference is not fatigue or energy exhaustion based on your breaking through your body limit and the previous exercise intensity

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The inertia of each system organ of human body is different, the inertia of muscle is small, the inertia of internal organs is large

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The vagus nerve causes the pupil to shrink, metabolism to slow down, heartbeat to slow down, respiratory tract secretion to increase, muscle contraction to weaken, the skin end blood vessel relaxes, visceral blood vessel relaxes and so on

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“Extreme” phenomenon: excessive exercise or exercise fatigue: excessive exercise will cause the body’s protective mechanism, which is the physiological phenomenon of faster breathing, higher heart rate, lactic acid accumulation

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For those who have mental fatigue, the mild ones have the symptoms of disgust, escape from work, study and life, while the severe ones can also have the symptoms of depression, neurasthenia, obsessive-compulsive behavior and lifestyle changes such as starting to smoke and drink

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Its subjective symptoms include inattention, memory impairment, difficulty in understanding and reasoning, and mental retardation and inaccuracy

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In this way, after a certain distance, the breathing becomes even, the movement feels relaxed again, and all discomfort disappears

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Fatigue can be divided into mild, moderate and severe fatigue

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Parasympathetic nerve and cardiac vagus nerve are a pair of important control systems of human body; among them, vagus nerve is the tenth pair of brain nerve, which is a mixed brain nerve, including parasympathetic nerve, body movement, body feeling and visceral feeling

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The appearance of pole is directly related to each person’s physique and training level

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In “runner’s class | marathon late run immobility may not be glycogen depletion, but this mechanism”, huipao mentioned: (please click the original text to read the specific content) ① there is no saying that the complete depletion of energy substances in the running process leads to the wall crashing; ② muscle and brain fatigue may be the more important reason for the wall crashing; ③ brain fatigue is one of the important reasons for the wall crashing; ④ there is no reason for the wall crashing The indicators of brain fatigue still need to be further studied

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Solutions: 1

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The “extreme” phenomenon is due to the physiological inertia of the human body

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At this time, the breathing becomes even and deeper, the movement feels light, and the discomfort gradually disappears

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Note: the condition of pole appearance is the physiological and psychological reaction on the basis of your normal exercise intensity

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However, it is necessary to distinguish whether it is the appearance of “extreme” or “physical fatigue”, or the mechanism of glycogen depletion (although theoretically it is impossible to appear depletion, but when the reserve content is reduced to a certain extent, it will affect the normal operation of the body function)

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According to this mechanism, fatigue may be the function of vagus nerve, a kind of protective function of the body

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If sympathetic is pupil dilation, metabolism, heart rate, muscle contraction, skin end vasoconstriction, visceral vasoconstriction

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At this time, students must not be nervous

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For those who don’t exercise regularly, the phenomenon of “extreme” appears early, lasts for a long time and has strong reaction

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Physical fatigue, psychological fatigue, which is different from the physiological fatigue of energy consumption caused by continuous work, refers to the long-term monotonous and mechanical work activities

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“Pole” and “second breath” are common physiological phenomena in long-distance running

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When the human body enters into strenuous exercise from a relatively quiet state, its work efficiency is not high, and it can not deliver oxygen to the muscles and take away a large number of carbon dioxide, lactic acid and other metabolites in time, resulting in body hypoxia and accumulation of metabolites, thus causing the body to produce “extreme” phenomenon

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In the middle and long-distance running, due to insufficient preparation, abdominal pain is easy to occur, mainly caused by gastrointestinal spasm

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Along with the biochemical changes of the body, the inhibition of local central nerve cells due to continuous tension leads to the obvious decrease of people’s enthusiasm and interest in work and life, and even boredom It’s the end of the story

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This is a normal phenomenon in middle and long distance running

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With the regulation of the function and the improvement of the function of internal organs, the oxygen supply will increase, the elimination of lactic acid will accelerate, and the inertia of the autonomic nerve center will be overcome

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(2) for people who have no sports foundation or have been interrupted for several months (more than 2 months): when they are heavy, shortness of breath, rapid breathing rate, feel tired and can’t hold on, it’s better to reduce the intensity of exercise or choose to rest and stop exercise when they meet the “extreme”

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When the pole appears, exercise load should be reduced and breathing should be deepened

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This phenomenon is called “second breath” in exercise physiology

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After the emergence of the pole, with personal will and perseverance, we will continue to exercise

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Mild fatigue can be recovered after a short rest, which is a normal phenomenon; moderate fatigue has the feeling of fatigue, leg pain and palpitation; severe fatigue has headache, chest pain, nausea and even vomiting in addition to fatigue, leg pain and palpitation, and these signs last for a long time

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In order to face them calmly in the process of running, runners should strengthen exercise at ordinary times, and constantly improve the body’s ability to adapt to sports, which can delay the appearance of extreme time and relieve symptoms

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We should not treat ourselves as professional athletes.

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The above abnormal reactions can be relieved or disappeared gradually

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Parasympathetic nerve and sympathetic nerve have common organs, but their functions are antagonistic to each other

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Physical fatigue is characterized by slow movement, insensitivity, decreased coordination ability, insomnia, irritability and uneasiness; psychological fatigue is a state of fatigue caused by psychological activities

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How to overcome and avoid the feeling of chest tightness, broken breathing rhythm, difficulty in breathing, weakness of limbs and difficulty in running when running for a certain distance due to the oxygen supply lagging behind the needs of the body in middle and long distance running

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As for the time and distance of “extreme”, it varies from person to person and depends on personal level

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For those who have long-term exercise habits and a certain sports foundation, when the “extreme” phenomenon appears in long-distance running, they can persist and do not stop exercising

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What we amateurs pursue is proper stimulation and physical health

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The production mechanism of psychological fatigue 1 “pole” is that the activities of internal organs can not keep up with the needs of muscle activities, resulting in insufficient oxygen supply and accumulation of a large number of substances such as lactic acid

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This is the so-called second breathing state

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Never be unprepared Go down and try to break through the “pole” easily

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These maladjusted stimuli are transmitted to the cerebral cortex, so that the motor center is inhibited, the human body’s movement becomes slow and weak, and the coordination decreases

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Psychological fatigue often has the nature of subjective experience, which is not completely the reflection of objective physiological index changes

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The phenomenon and symptoms of the pole will gradually disappear, and a new balance will appear in the physiological process

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If necessary, they can appropriately reduce the intensity of exercise, pay attention to controlling the respiratory rate and increasing the depth of breathing, and delay the exhalation, which will help to eliminate the “extreme” phenomenon or shorten its duration

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These chemicals cause a sharp increase in respiration, heart rate and blood pressure, leading to respiratory and circulatory disorders

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For people who have a certain sports foundation and long-term exercise, when the “extreme” appears, they should continue to run with indomitable will, strengthen breathing and adjust the pace

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Physical fatigue is caused by physical activity or muscle activity, which can be divided into systemic, local, central, peripheral and other types

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This phenomenon is called the “pole”

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Then, the movement became relaxed and coordinated again, and the ability of movement was improved

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