After running, the body will feel fatigued, mainly manifested as decreased muscle strength, slowed contraction speed, muscle stiffness, swelling and pain, uncoordinated movements, sluggish brain response, and inability to concentrate. It is important to eliminate fatigue in time after running. It can ensure the continuous progress of exercise and is an important guarantee for improving exercise ability.
If fatigue is not eliminated in time, it will cause accumulation of fatigue, resulting in sports injuries, mental burnout, loss of enthusiasm for exercise, and in severe cases, overtraining. The main ways to eliminate fatigue after running are usually:
1. Organize the movement
Sudden stop after strenuous exercise will affect the return of venous blood, lower blood pressure, and a large amount of blood will be concentrated in the legs, causing adverse reactions in the brain. Therefore, finishing exercises should be done after exercise, which is called an active rest method, including jogging, various joint exercises, and stretching exercises for various muscle groups.
Jogging after strenuous exercise can keep the cardiovascular system and respiratory system at a high level, which is conducive to the elimination of lactic acid, a metabolite in the muscles. Doing joint exercises and stretching exercises after running can relax tense muscles, improve muscle blood circulation, reduce muscle soreness and stiffness, eliminate local fatigue, and also have a good effect on preventing sports injuries.
2. Warm water bath
Taking a warm water bath after running is a simple and easy way to eliminate fatigue. Warm water bath can stimulate vasodilation, promote metabolism and blood circulation, and is conducive to the transportation of nutrients and the elimination of metabolites in the body. The temperature of the warm water bath should be 40℃±3℃, and the temperature should not be too high. In addition, it should be noted that it is not appropriate to take a warm bath immediately after exercising, but should rest for more than 40 minutes and wait for the body to calm down before taking a bath.
3. Massage
Massage is a common method to eliminate fatigue. Massage can not only promote the conversion of excitation and inhibition in the cerebral cortex, restore the energy supply of nerve regulation to normal, but also promote blood circulation, strengthen local blood supply, and eliminate fatigue. In general, massage refers to manual massage. Manual massage is divided into full-body massage and partial massage. Full-body massage should be performed 2.5 to 3 hours after training; partial massage can be performed during or after training. It can be regarded as a part of finishing activities, and the time is 10 to 15 minutes. It is mainly used to eliminate muscle stiffness and local fatigue. In addition to manual massage, there are special vibration massage, air pressure massage, water massage and so on.
4. Sleep
Good and adequate sleep is the most direct, effective and economical way to eliminate fatigue and restore physical strength. When the human body sleeps, most of the cerebral cortex is in a state of inhibition, the excitation process is reduced, the catabolism in the body is at the lowest level, and the anabolism is relatively active, which is conducive to the accumulation of energy in the body and the overall recovery of various organ systems.
Generally speaking, adults should ensure 8 hours of sleep every day, and adolescents should sleep longer, especially after large-scale running exercises, the sleep time should be appropriately extended. When sleeping, you should pay attention to creating a quiet and airy environment, which is conducive to improving the quality of sleep.
5. Reasonable meal
Reasonable nutrition is an important means to eliminate fatigue or prevent fatigue. After running, special attention should be paid to supplementing energy and vitamins, especially sugar, vitamin C and B vitamins. You should choose nutritious and easy-to-digest foods, eat more fresh vegetables and fruits, and eat less fried and processed foods.
In summer or sweating a lot, minerals and water should be replenished in time. In addition, after long-distance running activities, you should eat more alkaline foods, such as kelp, seaweed, various fresh vegetables, fruits, soy products, dairy and animal livers rich in fat-soluble vitamins and iron. These foods are digested and absorbed by the human body. After the treatment, the acidity of the blood can be quickly reduced, and the neutralization balance can reach weak alkaline, which is conducive to the elimination of fatigue.
6. Mental relaxation
Psychological methods are also one of the important ways to speed up the elimination of fatigue after running. The commonly used psychological methods include relaxation training, breathing adjustment, hypnotic suggestion, psychological adjustment, qigong, etc., mainly through inductive language and self-suggestion to relax muscles. , The functions of the nervous, respiratory and circulatory systems are rapidly improved and recovered, so that the fatigue of the body can be eliminated as soon as possible.