1. Sleep
Sleep is a good way to eliminate fatigue and restore physical strength.
Take a hot bath.
Taking a bath after exercise is a good habit, which can not only clean the body, but also relieve the mood. Conducive to the regulation of blood circulation, and then play a role in eliminating fatigue.
massage
Massage is a very effective means to eliminate fatigue. Proper massage after exercise, especially after strenuous exercise, can promote blood circulation, accelerate the delivery of nutrients and the discharge of waste in the body, which is conducive to muscle relaxation and self-repair. On the other hand, moderate targeted massage can help muscles to repair themselves slightly, and a warm bath can play a better role.
Step 4 prescribe diet
The consumption of various nutrients increases during exercise, and timely supplementation after exercise is helpful to eliminate fatigue and restore physical strength. Sugar, vitamin C, vitamin B, water, etc. Should be fully supplemented.
Moderate exercise:
"Life lies in exercise", which can shape our strong physique and enhance our ability to resist diseases. However, for the human body, there are limits to exercise. Once this limit is exceeded, it may be harmful to people rather than beneficial.
Justin Rhodes, an American neuroscientist, found in his research that the brain reaction of mice addicted to exercise is slower than that of normal mice. The report was published in the journals Neuroscience and Behavioral Neuroscience. As a result, Rhodes pointed out that "although exercise is good for the brain, enough is enough."
science
People are animals and should exercise. However, specific problems must be analyzed. Some people can't exercise or do strenuous exercise, such as: just finished major surgery, serious cardiovascular and cerebrovascular diseases, just a day's work, poor health, malnutrition and so on. China's important philosophical thought "the mean" is the mean and relaxation. For the average person, too little or too much exercise is harmful.
Someone heard the expert say, "You must walk 10,000 steps every day." Results I was hospitalized three months later, and my knees were full of water due to excessive exercise. A marathon was held in October1211Guangzhou 10, which resulted in the death of two young people due to strenuous exercise. Many people get sick and even die because of excessive exercise.
Everyone's physique is different, so we must decide the amount of exercise according to our physique at that time. Sports baby is a personalized, scientific and personalized scientific movement. Strictly speaking, exercise, like diet, is a personalized science.
Zhang Jinbo, director of the Beijing Institute of Physical and Mental Intelligence Medicine and a nutritionist in China, said: "Individualized scientific exercise should be based on scientific nutritional technology inspection, and the amount of exercise for each person should be determined according to whether there is a shortage or surplus of nutritious food. Overnutrition means lack of exercise, while undernutrition means that you must never do strenuous or long-term exercise. Excessive exercise is very harmful to people with poor physical fitness, and dizziness, falling and even sudden death may occur. "
Moderate exercise
On the side of the human brain, there is a part called hippocampus, which is responsible for learning and memory.
Researchers at the Biological Research Center in La Jolla Sol, California, found through animal experiments that mice who like to walk on rollers will grow new cells in their hippocampus, while mice kept in ordinary cages will not grow new cells.
Therefore, researchers believe that if people can exercise regularly and moderately, they can also make more cells grow in the hippocampus of the brain, making people more sensitive in thinking, feeling and reaction, thus making people smarter.
High-intensity exercise damages brain function in many ways. The depletion of energy substance ATP during exercise may be the main reason for the decline of central nervous system function; During exercise, the redistribution of blood, the accumulation of free radicals and the acceleration of blood flow cause vascular endothelial damage and reduce blood supply and oxygen supply to the brain. The accumulation of local acid products not only affects the energy supply of the brain, but also directly inhibits nerve activity and reduces brain function.
Research shows that short-term high-intensity exercise reduces the activity of cerebral cortex, while long-term high-intensity exercise reduces the excitability of extensive brain tissue.
In life, people often feel that after strenuous exercise, not only the body is slow to respond, but also the brain has a short-term "can't keep up" phenomenon. This is not only related to the above factors, but also the result of the body's own "protective inhibition" mechanism.
Excessive exercise, because the human body consumes a lot of energy, in order to prevent further energy consumption and functional inhibition, people will feel extremely tired, weak and slow-witted at this time. If you exercise excessively for a long time, the sensitivity of the body's "protective inhibition" function will be reduced, thus damaging the brain function. The main symptoms are: inattention, insomnia, forgetfulness and so on, which will do great harm to human health in the long run.
Whether the exercise is moderate or not mainly depends on the heart rate, which should be 60%~85% of the maximum heart rate. It is worth noting that because everyone's actual situation is very different, compared with the quiet heart rate, the difference should be 15%~30%, or even more, so choosing the best amount of exercise should be decided according to their age, gender, professional characteristics, physical condition, health level, sports foundation, living environment, goals and tasks and other different situations.
Whether the amount of exercise is appropriate can also be tested by the relative reaction of the human body after exercise. For example, you can refer to the amount of sweat and ease of people during exercise. You can also pay attention to your appetite, sleep and whether you want to participate in sports the next day.
Relatively speaking, under the premise of aerobic exercise, the elderly can do more one-handed exercises to enhance the coordination ability of the human body. Children should do more mechanical exercises, such as putting blocks. It seems simple, but it can greatly promote children's brain development and hand-eye coordination.
The key is to grasp the intensity of exercise. Besides keeping the heart rate in a proper range, we should also have a strong sense of time. Generally speaking, it is advisable to exercise for 30 to 60 minutes at a time under aerobic conditions. Once overdosed, it is not only useless, but may damage the body function.
do gymnastics
At first, you can walk slowly for 2 minutes, then transition to striding for 2 minutes and jogging for 5- 10 minutes. If the body is slightly hot, it is advisable to sweat a little. Pay attention to the maintenance of body posture and the coordination of breathing during exercise. Lean forward slightly, press your abdomen down slightly, step on the treadmill with your feet forward, keep your torso upright, and swing your arms back and forth naturally: inhale with your left foot, exhale with your right foot, inhale in one step, inhale in two steps, and inhale in three steps after proficiency (for example, inhale left and right, exhale left and right). The running speed is controlled at 3/5 km/h, and the heart rate is controlled at 100- 120 beats/min. It varies from person to person. In addition, you can also find your favorite way to warm up, for example, our scientific fitness has a warm-up exercise.
Then gradually increase the speed to 8 km/h, and control the heart rate at 120- 160 beats/min. At this time, you should run, pay attention to fasten the safety buckle, keep your body balanced, swing your arms back and forth with your elbows around your waist, speed up breathing, take the initiative to breathe, and your abdominal muscles actively participate in breathing, with your eyes looking straight ahead and your head straight. The highest heart rate is controlled at 180 beats/min. If you breathe smoothly, you can reach this level after a month of exercise. This stage should be guaranteed for 35/45 minutes. Speed adjustment is very important and can be combined with speed. Better not stop. You can listen to music, drink saliva, look in the mirror and encourage yourself with a smile. Don't do too much exercise to avoid fatigue. At this time, it is advisable to speak without difficulty, otherwise you will slow down.
Finally, we should gradually reduce the running speed, from 8 to 5, and then to 3 km/h, which lasts about 10 minutes. Let the body relax gradually. After that, it is best to relax all joints and large muscle groups, such as shaking limbs slightly and stretching muscles and ligaments in the back and thighs, which is beneficial to heart health care and health.
pay attention to the diet
First of all, eat a small amount of food before exercise. "It is very harmful to human health to start exercising on an empty stomach and just after eating." Chongqing nutrition and sports experts said that eating a small amount of food half an hour before exercise can avoid digestive disorders caused by physical activity and enhance the exercise effect. If it is morning exercise, you must avoid indigestible food for breakfast, and it is best to eat a small amount of dairy products, cereals, fruits and drinks.
Secondly, we should replenish water in time during exercise. Chongqing nutrition and sports experts say that if the exercise time is less than 1 hour, drink 150 ml to 300 ml of water every15 minutes; If the exercise time is 1 to 3 hours, you should replenish sugar water to your body in time to avoid hypoglycemia. In addition, don't drink ice water during exercise, because drinking ice water during strenuous exercise will cause digestive system problems; Also, don't drink water immediately after strenuous exercise, because after exercise, the metabolism of the human body is accelerated and sweat is discharged. Drinking water immediately will accelerate the loss of inorganic salts in the body, so take a break before drinking normal temperature water and light salt water.
Exercise consumes minerals such as calcium and magnesium in the body. At the same time, calcium and magnesium supplementation will increase the burden on the stomach and easily lead to bad stomach. Drinking soft water is relatively better, but the same mineral composition will be less. Therefore, if you use soft water to replenish water during exercise, you'd better eat some foods containing salt and minerals at the same time. Hard water is more suitable for supplementing mineral components such as calcium and magnesium after exercise. Because it is easy to increase the burden on the stomach and intestines, you can take a few times after exercise. Drinking hard water can also prevent leg cramps and muscle spasms during exercise.
Finally, it is not advisable to eat acidic foods such as fish after exercise. Chongqing nutrition and sports experts said that after exercise, sugar, fat and protein in the human body are decomposed in large quantities in the absence of endogenous oxygen, resulting in acidic substances such as lactic acid and phosphoric acid, which will stimulate human tissues and organs and make people feel sore muscles and joints and mental fatigue. Fish and other foods are acidic foods. Eating these acidic foods after exercise will make body fluids more acidic, which is not conducive to the relief of muscle and joint pain and physical fatigue. Experts suggest that you should eat more alkaline foods such as fruits, vegetables and bean products after exercise to maintain the acid-base balance in the human body, thus eliminating exercise fatigue and keeping healthy.
Matters needing attention
Warm-up activities before exercise should not be less to prevent sports injuries; After exercise, you must do relaxation exercises to ensure that you can recover your physical fatigue as soon as possible and improve your exercise level. Exercise will gradually enhance the functions of the heart, lungs and other organs, increase vital capacity, have a strong heartbeat, have sufficient blood supply and be strong. Good health is your greatest capital in your work and life.
Note 1
Don't eat within 50 minutes before and after exercise, you can add some water appropriately, keep the indoor temperature at about 20 degrees, and don't have strong winds blowing directly to the practitioners. Indoor light is suitable, neither too bright nor too dark. To reduce the difficulty for the first time, the heart rate should be controlled at 60- 100 beats/min. If allowed, people with chronic physical diseases should be accompanied by private teachers or family members. Women with no exercise history and menstrual dysmenorrhea should not practice. It is best to take a bath after a 30-minute break, especially in summer, which is easy to get heatstroke.
Note 2
Studies by British physiologists Anna Firth and John Harding show that eating sweets on an empty stomach will damage the body's absorption of various protein. They often put all kinds of protein in solutions with high sugar content, so they will find that sugar will slowly combine with protein, which will change the molecular structure of protein and reduce the nutritional value of protein.
With the increase of sweat, many trace elements in the body will be eliminated from the body. The main ingredient of dessert is sugar, but it basically does not contain vitamin B, cellulose and other nutrients needed by the human body. Because when there is a lot of sugar in the body, but the cellulose and vitamins are insufficient, the normal flora in the intestine will be eliminated, resulting in the inability of the human body to produce vitamins B2, B3, B 12 and folic acid, and at the same time, it will form nutritional deficiency more directly.
The hot season of exercise to lose weight has come slowly with the change of the weather, especially for some girls who love beauty and want to be slim, various methods to lose weight can be described as endless. For example, dieting plus exercise is the favorite way for girls to lose weight now, and it is a diet all day, but you have to eat dessert before fitness, so it is called: supplementing energy to achieve better results. In fact, this is all wrong.
Girls like exercise and fasting exercise very much, and they like to eat dessert on an empty stomach before exercise, so they mistakenly think that they can provide the energy needed for fitness. In fact, this method is wrong and bad for your health. [3]
The benefits of exercise are endless, especially for adolescent children. Persisting in exercise can lay a solid foundation for healthy and strong growth, which will often benefit them for life. Exercise also plays an important role in improving heart function. Next, let's look at the benefits of sports!
For adolescent children, the advantage of exercise is that it can promote bone growth and thickening, increase bone density and increase bone weight. Children who love sports have strong muscles. This is because exercise makes their muscle fibers grow and increases their strength and endurance. Data show that people who don't like sports only account for about 40% of their body weight, while those who exercise regularly (such as competitive athletes) can reach 45%-50% of their body weight. In addition, the data also show that regular physical exercise can increase the chest circumference, shape the body without gaining weight, increase the height without losing bone, keep the proportion of all parts of the body coordinated, and make you look more beautiful!
The heart is the center of the circulatory system. The data show that the heart volume of regular exercisers is larger than that of ordinary people, the number of pulses per minute is smaller than that of non-exercisers when they are quiet, and the stroke output is larger than that of non-exercisers. People who don't like sports output about 5000 ml of blood per minute in peace, 20000 ml in strenuous exercise and 35000 ml in strenuous exercise. Adolescence is an ideal period for physical exercise. If you strengthen physical exercise in adolescence, the benefits of exercise will last his life.
The nervous system is the headquarters of human life, and its blood demand and oxygen demand are also more than those of ordinary organs. As we said before, physical exercise can improve the functions of respiratory system and blood circulation system, increase oxygen intake and blood output, and make nerve cells get more sufficient energy and oxygen supply, which is conducive to the normal and efficient work of the nervous system, especially the brain, and has obvious effects on improving the intensity, balance and flexibility of the nervous working process.
Some research data show that regular exercise can make the brain's excitement and inhibition process alternate reasonably, and at the same time keep the nervous system excited and avoid excessive tension, thus achieving the purpose of eliminating fatigue and keeping a clear head. In sports, all attention will be focused on how to exercise, so that all other ideological and emotional burdens can be put aside. In addition, exercise can improve the quality of sleep and ensure sufficient energy when awake, which is extremely important for learning.