Everyone knows that exercise is good for health, but if you do not recover from physical fatigue after exercise, it may accumulate damage, which will cause wear and tear on the body. It will also affect your physical condition, and even your emotional and mental conditions. So how to recover from exercise fatigue? It is very important. In fact, many key points are not difficult. You just need to consciously adjust your physical condition after exercise and repair your body and mind. The following treatment days summarize the key points on how to recover from exercise fatigue.
How to recover from exercise fatigue?5 keys to doing well
1. Stretch/relax your muscles well
Do not rest immediately after exercise. In order to restore the muscles to their best condition, be sure to stretch and relax the muscles, because metabolic waste products after exercise, such as lactic acid and toxins, will be deposited in the muscles, and the blood cannot metabolize them immediately, which will cause some Because of discomfort, we can use gentle stretching and massage to promote blood circulation and help with detoxification of the lymphatic system, which can eliminate fatigue and reduce soreness.
2. Alternate hot and cold compresses to promote blood circulation
In addition to gentle stretching and massage, temperature can also be used to promote metabolism and reduce muscle fatigue. Therefore, it is recommended to use alternating hot and cold compresses after exercise to effectively promote blood circulation and help eliminate soreness and swelling.
Remember to start with a hot compress to increase the blood flow in the hot compress area and take away bad substances. Alternate hot and cold every 1 to 3 minutes for a total of 15 to 30 minutes.
3. Use rollers and massage balls to relaxRepeated use and contraction of muscles will gradually produce adhesion and nodules on the muscles. At this time, stretching alone is not enough. We can use roller relaxation to relax tight muscles.
However, remember that when using a roller or massage ball, do not roll back and forth in a large range and quickly to stimulate. Instead, stay at a single point or roll slowly in a small range. Stimulate one part for about 2 minutes.
4. PressurizeStudies have shown that compressing muscles, that is, wearing compression garments, leg warmers, etc., can also help reduce fatigue. The principle is to promote blood circulation and accelerate muscle recovery from fatigue through pressurization.
Compression products are a passive recovery method. They do not have an immediate impact like sleep or massage, so many people find them ineffective. However, they can also be used as a backup method to relieve fatigue.
5. Supplement the right nutrientsWithin 2 hours after exercise, the body synthesizes glycogen most efficiently, and then slowly returns to normal levels. If sugar can be replenished quickly after exercise, the consumed glycogen can be quickly replenished. Supplementing glucose after exercise can promote glycogen storage, prevent fatty liver, restore blood sugar levels, and accelerate the elimination of blood lactic acid.
It is generally recommended to supplement 1 gram of carbohydrates per kilogram of body weight, so a 60-kg person can supplement 60 grams of carbohydrates. Eating too much may be unhelpful or harmful. To supplement carbohydrates, it is best to choose “glucose” because it is the easiest to absorb carbohydrate. If you want to supplement protein, you can choose eggs, milk and other easily absorbed protein sources.
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2023-11-09 09:33:28
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