How to eliminate sports fatigue

There are physical and mental fatigue produced by the human body, and when we exercise, the body may experience pallor, difficulty breathing, dry mouth, fatigue, and other discomforts. This is what we call exercise-related fatigue. Especially people who do not often participate in physical exercise, once the exercise is easy to appear sports fatigue. So how do we eliminate sports fatigue?

Active participation in active recovery

Do not stop exercising immediately after participating in sports, which will affect the body's oxygen replenishment and venous blood reflux, easily causing temporary cerebral anemia and so on. After exercise moderate relaxation exercise or stretching can help physical recovery, accelerate the elimination of lactic acid, help the body to recover from sports fatigue.

Warm water shower or hot compress

Physical fatigue after exercise can be relieved by taking a warm shower or applying a local heat pack to help relieve athletic fatigue. But pay attention to the warm water shower when the temperature is best controlled at 42 degrees Celsius, hot compresses should not exceed 47 degrees Celsius. And whether it is a shower or a hot compress should not be too long, to about 15 minutes is appropriate.

Adequate rest and sleep

Ensure adequate sleep and rest is the best way to eliminate sports fatigue and restore physical strength. Especially when the body discomfort after exercise, a healthy daily rest system, to ensure that 7 to 9 hours of sleep, for the body to recover is very important. Of course, if it is the middle-aged and elderly, sleep time to maintain 6 to 7 hours on it.

Scientific diet and nutrition

After exercise to eliminate fatigue, must pay attention to a balanced diet nutrition, daily diet should pay attention to with sugar, protein, vitamins, minerals and other rich diet. You can eat more protein-rich foods, such as eggs, lean meat, soybeans, milk, beef, walnuts, peanuts and so on.

Sports massage

Body fatigue after exercise can help improve blood circulation and enhance the body's absorption of nutrients and the discharge of metabolites by massaging the body muscles. Massage can be used the most simple point and hold pinch, if it is possible to apply essential oils or other massage oils before the massage, the massage effect will be better.

Deep breathing

Deep breathing after exercise. Deep breathing after exercise can increase supply, promote lactic acid oxidation and reduce fatigue.

Psychological implication

Exercise exertion is also psychologically related, exercise when the inner feeling of exercise will exhaust the physical strength, tired and fatigue. This will be more obvious after the Bobbi exercise, emotional relaxation, fatigue. So you can mentally remind yourself: exercise makes me full of strength and energy. Through psychological cues, you can reduce the feeling of fatigue.

How to prevent sports fatigue

Warm up sufficiently

Warm-up exercises allow the organs and muscles of the body to slowly become active to reach an optimal state. Avoiding direct high-intensity exercise brings about sports injuries and can make fatigue not feel so strong.

Ensure correct movements

Incorrect movements will make the muscles to fire incorrectly, did not play the exercise effect, wasted effort.

Exercise the right amount

Although exercise can exercise, but the amount of exercise should be maintained in moderation. If the amount of exercise is too much, lactic acid will be a lot of accumulation, but also easy to lead to muscle fatigue injury, the body can not bear. Especially some people who are just starting to contact sports, want to exercise themselves, a strong practice, resulting in excessive fatigue.

Hydrate during exercise

Exercise will consume a lot of energy, lose a lot of water and electrolytes, you can drink some light salt water or sports drinks in time to help the body function properly and reduce fatigue.

Wearing the right clothes

A suitable set of clothes for your exercise can reduce friction and resistance, make better power when exercising, and has features such as comfortable and easy to dry, which helps control body heat. Reduce a lot of extra work in exercise.