Problem description:

In order to be healthy, I do aerobic exercise for 2 hours every day (1 hour cycling or elliptical machine+1 hour treadmill), and sometimes I feel very tired. With what method can you recover your physical strength quickly? Mainly to ensure the normal work of the next day. I hope everyone can help me!

Analysis:

Many people will have leg cramps, muscle aches, restless sleep or feel tired the next day after taking part in physical exercise. This is an uncomfortable state that people do not pay attention to relaxation and recovery after exercise, or suddenly take part in a large amount of exercise, which makes all aspects of the human body unbearable. How to relax and recover after a lot of exercise, the main means are as follows:

1, relax after exercise

After exercise, you can lie on the sponge mat or rattan mat and have a rest. When lying flat, your feet should be placed slightly above your head or even at the same height as your head. Never lie on the ground with water vapor. After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms.

2. After exercise * * *

* * * Exercise is an important means to eliminate fatigue. * * * * The main techniques are shaking, needling, rubbing, patting and rubbing. The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise. The commonly used acupoints of lower limbs are Youchengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, low back pain, knee pain and shin pain. When kneading and patting, first massage the big muscles, then massage the small muscles, first massage one side, then massage the other side. If so, give each other a massage. Shu points on the back are mostly located at 1.5 inch near the spine. Massage and relaxation are mainly at 1.5 inch near the spine and Tianzong on the shoulder, shoulder well and scapula, which can relieve back pain and neck stiffness. The combination of several techniques can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs.

3. Nutritional intake:

It is important to understand that the food that helps to restore physical strength is not only for eating after the game, but also for eating after training. Athletes who often engage in long-term high-intensity training should constantly supplement the consumed liver sugar, water and potassium every day. Moreover, carbohydrates and water should be supplemented as soon as possible within 30 minutes after training, so as to restore physical strength quickly. Does that sound unrealistic? When you raise your hand to congratulate each other, you can pick up a bottle of juice or sports drink. Once you choose the recipe that suits you, enjoy the food to your heart's content.

However, the formula should meet the following conditions:

& lt 1 & gt； , including a large number of liquid foods, such as water, fruit juice, sports drinks, soups and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce and cucumbers).

& lt2> includes foods rich in carbohydrates, such as noodles, potatoes, rice, bread, fruits, yogurt and so on.

& lt3> include lean meat to supplement protein.

& lt4> includes some foods rich in potassium, such as potatoes, bananas, oranges, orange juice and raisins.

& lt5> Never add lost sodium by sprinkling salt on food or eating salt directly. An ordinary meal with moderate salt content is enough to make up for the sodium lost by sweating.

& lt6> Hot tea: Tea contains caffeine, which can enhance the frequency and depth of breathing, promote the secretion of adrenaline and achieve the purpose of anti-fatigue.

& lt7> High protein: Eating too many calories will make people feel tired, so eat more tofu, lean meat, fish and eggs rich in protein.

& lt8> Vitamins: Vitamins B and C help to deal with the accumulated metabolites in the human body as soon as possible, so eating foods rich in Vitamins B and C can eliminate fatigue.

& lt9> Drinking active water: Water contains a lot of oxygen, which can quickly relieve the fatigue of the body.

& lt 10 > alkaline food: eat more alkaline food, such as fresh vegetables, fruits, bean products, milk, animal livers rich in protein and vitamins. After being digested and absorbed by the human body, these foods can quickly reduce the acidity of blood, and the neutralization balance can reach weak alkalinity, thus eliminating fatigue.