How to relieve muscle soreness after exercise Exercise fatigue recovery methods

The body is in a state of fatigue after exercise, and it is especially important to recover after exercise. Many people tend to ignore this point, resulting in a long period of mental depression after exercise. This not only reduces the effect of fitness, but also seriously affects the quality of life and work, but also increases the risk of injury.

Tidy up activities can not be ignored

Many people exercise, the time is up, pack up and go home. In fact, it is wrong to do so, after the end of the exercise must be 10 to 15 minutes of finishing exercises. Finishing exercises include jogging, static stretching exercises, etc., mainly to allow the heart and lungs can have a slow adaptation process, because in the exercise, the heart and lungs workload, the blood will be a lot of oxygen transport to the heart and lungs, if the exercise is over, suddenly stop, the heart and lung function will suddenly decline, which not only allows the oxygen content delivered to the heart and lungs to reduce, more importantly, can not be more metabolic waste from the body. Therefore, after the end of exercise, especially after strenuous exercise, it is best to be able to walk a few laps or jog a little, so that the body's recovery process is a gradual process. This is very helpful for the recovery of the body after exercise.

Massage to repair injuries

Massage is one of the important means to promote recovery, this is because a moderate massage can promote blood circulation, accelerate the repair of damaged parts. Exercise process, especially some strenuous exercise, the body will produce some damage, some damage is extremely subtle, and even difficult to detect, but this damage to the body can completely self-repair, without the use of other treatments. Moderate massage can accelerate the speed of self-repair, and therefore, after exercise massage can make their own better recovery. Of course, you can also do some appropriate relaxation activities, such as shaking legs, relaxing muscles and joints, etc., can also play a good recovery effect.

Provide nutrition can not be missing

In fact, for many modern people, exercise can only be chosen in the evening because they have to work during the day. Many people do not eat anything after exercise because they are afraid of growing meat. In fact, in the process of exercise your body's energy is consumed in large quantities, so after exercise to eat something to replenish energy is very necessary and is very helpful to fitness. If the energy supplement is not enough, the muscle recovery time will be prolonged, weight loss, muscle gain will also be affected. Eating and sleeping is the best way to regain energy Food intake should be based on protein, sugar, vitamins and inorganic salts. Intake should vary from person to person, depending on the state, and the purpose: some people are used to eating less after exercise, you can eat a little less; some people are easily hungry after exercise, you can eat a little more; some people exercise for the purpose of fitness, after exercise do not have to deliberately control the amount of diet; some people exercise is to shape up, eat a little after exercise, and then drink some sports drinks to replenish some electrolytes. But it should be noted that the exercise after half an hour to eat, if the time is too late, or eat less, otherwise it will increase the burden on the stomach and intestines.

Do not take a shower at too low a temperature

Exercise after a shower is a good way to relax, but the temperature and time of the shower is very important, especially in the summer, after exercise, the whole body is hot, feel more comfortable with a low temperature shower, in fact, the temperature should be slightly higher than the body temperature but not higher than 40 ℃ for the best, which can accelerate blood circulation, promote the recovery of the body, but also play a calming effect on the nervous system, but also to better maintain the cleanliness of the skin This will remove dust, dirt and sweat. After the warm bath can feel refreshed, thus accelerating the elimination of fatigue. If every day jogging, brisk walking and other activities with a small amount of exercise, it is not necessary to take a shower every day, you can come back after a brisk walk bubble feet, the water temperature in 40 ℃ to 42 ℃ can be, the time is not too long, 15-30 minutes for the best, soak feet can also play a restorative effect of energy, relieve fatigue.