11 fitness methods to help you quickly eliminate fatigue

(I) Finishing activities

Organizing activities is a good way to eliminate fatigue and promote physical recovery. Coaches and athletes should pay enough attention. Organizing activities after strenuous exercise can keep the cardiovascular system and respiratory system at a high level, which is conducive to repaying the oxygen debt owed during exercise. The trimming exercise relaxes the muscles and prevents the metabolic processes from being affected by local circulation disorders.

Finishing activities should include jogging, breathing exercises and stretching exercises for all muscle groups. Stretching exercise after exercise can eliminate muscle spasm, improve muscle blood circulation, reduce muscle soreness and stiffness, eliminate local fatigue, also have a good effect on the prevention of sports injury.

(b) Sleep

Sleep is a good way to eliminate fatigue and restore physical strength. The cerebral cortex excitement during sleep is reduced, the body's catabolism is at the lowest level, and the anabolic process is relatively high, which is conducive to the accumulation of energy in the body. Adult athletes should sleep 8 to 9 hours a day during normal training. During periods of heavy exercise and competition, sleep should be extended. Young athletes should sleep longer than adult athletes and must ensure that they sleep 10 hours a day. If training is scheduled in the morning and afternoon, there should be a suitable time for nap at noon (1.5 to 2 hours).

(C) warm shower

Warm shower after training is the easiest way to eliminate fatigue. The warm water bath can promote the blood circulation of the whole body, regulate the blood flow, strengthen the metabolism, and facilitate the transportation of nutrients and the elimination of fatigue substances in the body. The water temperature is 42 persons 2C. The time is 10-15 minutes and do not exceed 20 minutes. Half an hour after the training, hot and cold water baths are also available. The cold water temperature is 15C and the hot water temperature is 40C. Cold water shower for 1 minute, hot shower for 2 minutes, alternating 3 times.

(D) Sauna Bath

Also known as hot air bath or Finnish steam bath. Our country has production, so it is more common. The sauna bath is heated in an electric oven in a special wooden cabin, creating a high-temperature and dry environment. In addition to sedation, muscle and joint tissue congestion, but also promote a lot of perspiration. Athletes such as wrestling and weight lifting are often used to reduce weight before the game. The method of carrying out the sauna bath is as follows:

1. In the 54~71C environment, stay for 10~20 minutes.

2, in the 100 ~ 120C environment, stay 5 to 7 minutes. Repeated 4 to 5 times. Each time interval, shower with cold water for 10 to 15 seconds, or shower with warm water for 2.5 to 3 minutes. After the end, rest in the locker room for 5-7 minutes.

(v) Steam bath

This is to pass steam into a specially made hut or closed room, creating a high temperature, high humidity environment. Its function is similar to the sauna bath, but it is more prone to physical fatigue than the sauna bath. The method is as follows: at 40. In the 5 to 46C environment, stay for 20 to 30 minutes.

(6) Massage

Massage is an important means to eliminate fatigue. Among them, artificial massage is the most popular means of eliminating fatigue, but due to manpower limitations, it cannot meet the needs. Various methods have been developed to replace human massage, such as:

1, mechanical massage massage chairs, belt massage machines, massage beds, roller relaxers and small massage equipment.

2, hydromassage such as pulsed hydromassage machine.

3, air pressure massage, such as pressure massage clothing, pressure massage pants, foot pressure massager, high and low pressure cabin, negative pressure cabin and so on.

(seven) physical therapy

The use of phototherapy, wax therapy, electrotherapy, etc., acting locally or as a whole, can promote blood circulation, accelerate the elimination of fatigue, restore function, and have the effect of treating injuries.

(8) Oxygen absorption

Using a hyperbaric oxygen vessel, the effect of inhaling hyperbaric oxygen has been initially confirmed at 2 to 2.5 standard atmospheric pressures. Hyperbaric oxygen can increase blood oxygen content, decrease blood carbon dioxide concentration, increase PH value, increase tissue oxygen reserve, and have obvious curative effect on extreme fatigue, muscle soreness, stiffness, acid-base balance caused by training. In particular, athletes who suffer from head-to-head hits such as boxing, wrestling, and judo, have headaches, dizziness, and improved sleep. Negative oxygen ions are also used to eliminate fatigue. Someone observed negative oxygen ions plus playing music to eliminate body fatigue. It has been found to increase the back muscle strength, improve heart and lung function, and increase hemoglobin concentration.

The increase in the consumption of various nutrients during exercise and the timely replenishment after exercise help relieve fatigue and restore physical strength. Sugar, vitamin C, vitamin B, water, etc. should be adequately supplemented.

(ten) Drugs

In order to eliminate fatigue as soon as possible, some drugs can be properly applied. For example, Chinese herbal medicine Huangmao, Wujia, and Shenqi, etc., have functions of adjusting the central nervous system, dilating coronary arteries, reinforcing qi and reinforcing muscles, and have a certain effect on eliminating fatigue. Royal jelly, ginseng, and antler are good for nourishing qi.

(11) Psychological recovery

It is through the regulation of the function of the cerebral cortex to achieve the goal of eliminating fatigue. Qigong, ideas, relaxation exercises, etc., fall into this category.