How to recover after heavy exercise

Proper exercise can consume body heat, reduce fat accumulation, so that muscle development, blood flow, the system can also be improved, but also to control the body's blood sugar and other help, but if the amount of exercise is too much, or in a short period of time, strenuous exercise, the body will produce stimulation, the next introduction of how to recover after a large exercise.

The hazards of heavy exercise

1, affect the endocrine: a time or long-term exercise too much easily affect the body's endocrine, physical recovery is slow, excitability and a decline in the sense of competition; women for a long time, will cause menstrual disorders. 2, cause anemia: strenuous exercise will make the body sweat more, easily lead to iron deficiency, long-term will cause iron deficiency anemia, often pale and weak after exercise and other phenomena. 3, sports injuries: long time to carry out a large number of sports projects, will not only increase the fatigue of the body. Can also cause sports injuries, the lighter muscle soreness, the heavier muscle strains.

How to recover after a large exercise

Perform finishing exercises

After heavy exercise human heartbeat accelerates, muscle, capillary expansion, blood flow accelerates, it is not appropriate to rest immediately, if the immediate rest will appear transient ischemia of the brain, at this time should do some less exercise, finishing exercises, slow movement, relaxation, the body can have a slow recovery during this period.

Relaxation massage after exercise

After a large amount of exercise should be relaxed body, and appropriate massage. Relaxation after exercise is also called recuperation exercise, after exercise lying on a sponge mat or teng mat rest, feet positioned slightly above the head, or the same height as the head, rest for a moment after inverted 3-10 seconds, so repeat several times, can be conducive to blood flow back to the heart, and then shaking limbs. Appropriate massage after exercise can eliminate fatigue, promote physical recovery, the main techniques are shaking, pointing, kneading, knocking, pushing and so on, these techniques can be combined to make the body get a good relaxation and recovery effect, the five organs of the human body also has a health care effect.

Supplementary sleep, warm water bath

Large exercise should not be immediately after the bath, should rest for a period of time before bathing, exercise people often warm bath, can promote metabolism, eliminate fatigue, accelerate the recovery of physical strength, the general bath water temperature at about 40 ℃, 15-20 minutes each time. People who often carry out a lot of exercise, to maintain adequate sleep, sleep is the key to eliminate fatigue, recovery of physical strength, sports people should maintain about 8 hours of sleep, so that the body belongs to the relaxed state.

Nutritional supplementation

In general, it is not advisable to overeat immediately after exercise, which will increase the burden on the body. After a proper rest, it is recommended to eat foods rich in vitamin B1, C, protein, vegetables, animal offal, fish, eggs, fruits, etc. are good sources of nutrition.

Drug regimen

Usually carry out exercise, and exercise a relatively large amount of people, you can moderate the consumption of some vitamins or natural drugs, which can effectively regulate human physiological functions, accelerate metabolism, replenish energy, reduce tissue oxygen consumption, improve blood circulation, supplement muscle nutrition, common drugs are vitamin B1, B2, vitamin C, E, astragalus, acanthopanax, life, cordyceps, pollen, etc..

Tips

In general, the amount of exercise should be based on their own situation to determine its size, do not blindly increase the amount of exercise, weight loss or fitness intention, should be gradually increased under the guidance of a fitness instructor, the amount of exercise must be within the tolerance of the body, reasonable adjustment of the amount of exercise to maintain the appropriate intensity.