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Equipment fitness training is intense, consumes a lot of energy, and is tense and tired during exercise. So we must pay special attention to the recovery after training. Without recovery, there will be no training effect and no muscle growth.
The length of recovery process is determined by many factors, such as training level, load, physical function and so on. Generally speaking, after muscle exercise, under the condition of adequate nutrition and good rest, the body needs to recover to 90% 18 hours, and it takes 72 hours to fully recover. Smaller muscles recover relatively quickly, such as biceps brachii and triceps brachii, and can recover completely in 48 hours; Larger muscles, such as quadriceps femoris and back erector spinae, take 72 hours to recover. If the muscles are not fully recovered, the second training will cause muscle stiffness and fatigue, and the training effect will be greatly reduced.
So how can we make muscles recover faster and better? There are two main forms of muscle recovery: negative recovery and positive recovery.
Negative recovery
Negative recovery refers to general rest and sleep. During sleep, the inhibition process of the central nervous system, especially the cerebral cortex, is dominant, and the synthesis process of energy substances is also dominant. Some metabolites in the body are either utilized or eliminated, fatigue is eliminated, and muscle recovery and growth occur during sleep. Therefore, there must be enough sleep time after equipment fitness training, especially for teenagers in the developmental stage.
A revival of enthusiasm
Enthusiasm recovery refers to the recovery by changing the content of activities, such as finishing activities after exercise, physical and mechanical relaxation and massage, proper supplementation of protein and vitamins, and psychological relaxation.
Active recovery measures can play a recovery role because when switching to new activities, the excitement of the cerebral cortex center can induce the surrounding inhibition process to strengthen, deepen the exhausted central inhibition, accelerate the synthesis of energy substances and promote the elimination of lactic acid.
Several measures to restore enthusiasm
The finishing activity after the exercise of the instrument is helpful for the human body to change from intense activity to normal quiet state, so that venous blood can return to the heart as soon as possible, accelerate the recovery of the whole body, and prevent the occurrence of adverse phenomena such as acute cerebral anemia and blood pressure reduction. Tidying activities include deep breathing and light activities, such as jogging, limb relaxation and swinging.
Massage after exercise can make lactic acid in muscles be discharged or transformed as soon as possible, promote muscle relaxation and eliminate fatigue. Massage is usually carried out within 20-30 minutes after exercise or when sleeping at night. Massage begins with gentle pressing, and gradually transitions to pushing, kneading, pinching, pressing and patting, and then it is accompanied by local shaking and passive activities. Massage should be carried out from the far end to the near end, that is, from the feet and thighs to the back, from the hands, forearms and upper arms to the chest, and electric massage or hydraulic massage can also be used.
In addition, it is also a good idea to take a hot bath after exercise, which not only has a calming effect on the cardiovascular system and the central nervous system (brain), but also can promote blood circulation, keep the skin clean, eliminate waste in the body, eliminate muscle tension, reduce the feeling of soreness and accelerate the recovery of the body.
Finally, it is very important to strengthen diet nutrition after training. Timely supplement adequate protein and vitamins; At the same time, we can't ignore the intake of carbohydrates, otherwise the body can't get enough energy substances, and muscles can't store more energy in the form of muscle glycogen during excessive recovery. If the muscle energy reserve can't be restored to the original level in the next training, it will lead to continuous muscle fatigue.
In a word, muscle recovery after strength training is very important and should be paid enough attention by our fitness enthusiasts.