After physical exercise, the body will have a certain feeling of fatigue, which is mainly manifested in three aspects:
Muscle fatigue: muscle strength decreases, contraction speed slows down, muscle stiffness, swelling and pain, movement Slow and uncoordinated. (Bed to court: super cool hat-trick)
nervous fatigue: slow reaction, wrong judgment, inability to concentrate.
Visceral fatigue: shallower and faster breathing, faster heartbeat, etc.
Due to the different amount of exercise, everyone’s situation is different, and the resulting fatigue also has different degrees. Fatigue is generally divided into three levels: mild, moderate and very tired. Feeling tired after exercise is normal. Mild fatigue can be eliminated in a short time; moderate fatigue can be eliminated quickly by taking a series of measures, and will not affect the body; but if severe fatigue cannot be eliminated in time, it will affect study and life, and damage the body. Studies have shown that the two most critical conditions for athletes to improve their sports performance are the scientific nature of sports training and the effectiveness of recovery methods, which shows the importance of eliminating fatigue and restoring physical strength.
How to speed up the elimination of fatigue? Here are some methods:
1. Guarantee sleep
Sleep is an important method to eliminate fatigue. Middle school students should ensure 8 hours of sleep every day. If training and testing with a relatively large amount of exercise are arranged within one month before the physical examination, the sleep time should be appropriately extended, and attention should be paid to creating a quiet and airy sleeping environment.
2. Organizing activities and muscle massage
After exercise produces fatigue, be sure to insist on doing finishing activities. Tidying up is an active way of rest, which can make the mind, muscles, and internal organs more consistent and calm, and improve the efficiency of physical recovery.
Massage the muscles by pushing, kneading, pinching, pressing, pressing, slapping, shaking and other techniques to expand and open the capillaries in the muscles, improve local blood circulation and nutrition, and accelerate The waste in muscle exercise – the elimination of lactic acid, so as to achieve the effect of eliminating fatigue.
3. Warm water bath
Take a warm water bath after exercise can accelerate the blood circulation of the whole body, promote metabolism, accelerate the elimination of fatigue and the recovery of physical strength. The water temperature of the warm water bath is preferably 40 ??, and the time for each time is generally 10 to 15 minutes, and the longest is not more than 20 minutes.
4. Timely nutritional supplements
Rational nutrition is an important means to eliminate or prevent fatigue. After exercise, calories, protein, vitamins and inorganic salts should be added in time, and it is not easy to eat more fatty foods. In summer or sweating a lot, salt and water should be added in time. Food should be nutritious and easy to digest, and try to eat more alkaline foods such as fresh vegetables and fruits.
Fatigue is a phenomenon that temporarily reduces work capacity and physical function due to activity. According to the mechanism of fatigue and the classification of fatigue, the ways and methods to eliminate fatigue are as follows.
One. Ways to Eliminate Fatigue
1. Use various methods to relax muscles, improve muscle blood circulation, accelerate the discharge of metabolites and replenish nutrients. Such as finishing activities, water bath, steam bath, sauna, physiotherapy, massage, etc.
2. Eliminate fatigue by regulating the functional state of the nervous system. Such as sleep, qigong, psychological recovery, relaxation exercises, music therapy, etc.
3. It promotes the elimination of fatigue by supplementing the substances lost by the body during exercise. Such as oxygen inhalation, supplementing nutrients and using some traditional Chinese medicines to regulate body functions.
Second. Methods to Eliminate Fatigue
(1) Organizing activities
Organizing activities are a good way to eliminate fatigue and promote physical recovery. Coaches and athletes should pay enough attention. Tidying up activities after strenuous exercise can keep the cardiovascular system and respiratory system at a high level, which is conducive to repaying the oxygen debt owed during exercise. Finishing activities relax the muscles and avoid affecting metabolic processes due to local circulatory disturbances.
Organization activities should include jogging, breathing exercises and stretching exercises for each muscle group. Stretching exercises after exercise can eliminate muscle contractures, improve muscle blood circulation, reduce muscle soreness and stiffness, eliminate local fatigue, and also have a good effect on preventing sports injuries.
(2) Sleep
A good way to eliminate fatigue and restore physical strength during sleep. During sleep, the excitation process of the cerebral cortex is reduced, the catabolism in the body is at the lowest level, and the anabolic process is relatively high, which is conducive to the accumulation of energy in the body.
Adult athletes should get 8-9 hours of sleep every day during their usual training. During heavy exercise and competition, the surface time should be extended appropriately. Youth athletes should sleep longer than adult athletes and must ensure 10 hours of sleep per day.
(3) Warm water bath
The easiest way to eliminate fatigue is to take a warm shower room after training. Warm water bather promotes blood circulation throughout the body, regulates blood flow, strengthens metabolism, and is conducive to the transport of nutrients in the body and the elimination of fatigue substances. The water temperature is about 42 degrees Celsius. The time is 10~15 minutes, no more than 20 minutes. Half an hour after training, you can also take a hot and cold bath. The cold water temperature is 15 degrees Celsius and the hot water temperature is 40 degrees Celsius. Take a cold shower for 1 minute and a hot shower for 2 minutes, alternating 3 times.
(4) Nutrition
The consumption of various nutrients increases during exercise, and timely supplementation after exercise helps to eliminate fatigue and restore physical strength. Sugar, vitamin C, vitamin B1, water, etc., should be adequately supplemented.