Lactic acid is an intermediate product produced by glucose metabolism during exercise. Because the exercise is relatively excessive and exceeds the intensity of anaerobic exercise, lactic acid produced in the body cannot be further decomposed into water and carbon dioxide in a short time, and anaerobic metabolism is formed due to insufficient oxygen supply, which leads to the accumulation of a large amount of excess lactic acid in the body. Lactic acid accumulation can cause local muscle soreness. If you want to accelerate the excretion of lactic acid, one is continuous aerobic exercise to accelerate the excretion of lactic acid by energy metabolism, and the other is fumigation with hot water (such as sauna) to accelerate the excretion of lactic acid. After a period of exercise, the body adapts to the intensity of the load, and there will be no muscle pain caused by lactic acid accumulation.
How to avoid lactic acid accumulation and exercise recovery—
1. Exercise moderately, pay attention to the rhythm and take a hot bath.
2, don't increase the frequency of exercise at once, so the work that muscles need to do will be great, and the lactic acid produced by anaerobic breathing will be great, so try to avoid the chance of overload.
3, put down the amount of exercise and exercise step by step, so that lactic acid can be taken away by blood as much as possible, which is also a way to relax and guide lactic acid.
4. During exercise, avoid frequent stops, because it is easy to cause accumulation and it is impossible to reduce lactic acid accumulation in time.
Step 5 organize activities
Finishing activities is a good way to eliminate fatigue and promote physical recovery. Coaches and athletes should pay enough attention to it. After strenuous exercise, finishing activities can keep the cardiovascular system and respiratory system at a high level, which is conducive to repaying the oxygen debt owed during exercise. Completing activities can relax muscles and avoid affecting metabolic process due to local circulation disorder. Finishing activities should include jogging, breathing gymnastics and stretching exercises of various muscle groups. Stretching exercise after exercise can eliminate muscle spasm, improve muscle blood circulation, reduce muscle soreness and stiffness, eliminate local fatigue, and also play a good role in preventing sports injuries.
Step 6 sleep
Sleep is a good way to eliminate fatigue and restore physical strength. During sleep, the excitement process in the cerebral cortex is reduced, and the catabolism in the body is at the lowest level, while the anabolic process is relatively high, which is conducive to the accumulation of energy in the body. Adult athletes should sleep 8-9 hours a day during normal training. During heavy exercise and competition, sleep time should be appropriately extended. Teenagers' sleep time is longer than that of adult athletes, and they must ensure 10 hours of sleep every day. If the training is arranged in the morning and afternoon, take a nap at noon (1.5 ~ 2 hours).
Step 7 take a warm bath
Taking a hot bath after training is the easiest way to eliminate fatigue. Warm water bath can promote blood circulation, regulate blood flow and strengthen metabolism, which is beneficial to the transport of nutrients and the elimination of fatigue substances in the body. Water temperature 42℃ time 10 ~ 15 minutes, no more than 20 minutes. After half an hour of training, you can also take a cold and hot bath. Cold water temperature 15C, hot water temperature 40C. Cold shower 1 min, hot shower for 2 minutes, alternating 3 times.
8. Sauna
Also known as hot air bath or Finnish steam bath. It is produced in China, so it is often used. Sauna is to heat the air with an electric stove in a special cabin to create a high-temperature and dry environment. In addition to calming and congestion of muscles and joint tissues, it can also promote a lot of perspiration. Athletes in wrestling, weightlifting and other events often lose weight before the game. Sauna bath method is as follows:
(1). Stay at 54 ~ 7 1C 10 ~ 20 minutes.
(2) Stay in the environment of 100 ~ 120c for 5 ~ 7 minutes. Repeat 4 ~ 5 times. Take a cold shower 10 ~ 15 seconds at intervals, or take a warm shower for 2.5 ~ 3 minutes. After that, rest in the locker room for 5-7 minutes.
9. Steam bath
This is to introduce steam into a special cabin or closed room to create a high temperature and high humidity environment. Its function is similar to sauna, but it is more likely to cause physical fatigue than sauna. The method is as follows: stay at 40.5 ~ 46C for 20 ~ 30 minutes.
10, massage
Massage is an important means to eliminate fatigue. Among them, manual massage is the most popular method for athletes to eliminate fatigue, but due to the limitation of manpower, it can not meet the needs. Now, various methods have been developed to replace manual massage, such as:
(1). Mechanical massage includes massage chair, belt massager, massage bed, roller relaxer and small massage device.
(2) Hydraulic massage such as pulse hydraulic massage machine.
(3) Air pressure massage such as air pressure massage clothes, air pressure massage pants, foot air pressure massager, high and low pressure cabin, negative pressure cabin, etc.
1 1, physical therapy
Use phototherapy, wax therapy, electrotherapy, etc. It can promote blood circulation, accelerate the elimination of fatigue and the recovery of function, and has the effect of treating injuries.
12, oxygen inhalation
The effect of inhaling 2 ~ 2.5 standard atmospheric pressure hyperbaric oxygen in hyperbaric oxygen chamber has been initially confirmed. Hyperbaric oxygen can increase blood oxygen content, reduce blood carbon dioxide concentration, raise PH value and improve tissue oxygen reserve, and has obvious curative effect on extreme fatigue, muscle soreness, stiffness and acid-base imbalance caused by training. Especially for boxing, wrestling, judo and other athletes who are often hit by the head, it has the effect of relieving headache and dizziness and improving sleep. Negative oxygen ions are also used to eliminate fatigue. Some people observe the effect of negative oxygen ions plus playing music to eliminate fatigue. It is found that it can improve the muscle strength of back muscles, improve cardiopulmonary function and increase hemoglobin concentration.
13, nutrition
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.
14, drugs
In order to eliminate fatigue as soon as possible, some drugs can be used appropriately. Such as Huang Mao, Du Wujia and Shen Sanqi. All of them have the functions of regulating central nervous system, dilating coronary artery, invigorating qi and strengthening tendons, and have a certain effect on eliminating fatigue. Royal jelly, ginseng and pilose antler have good effects of nourishing blood and invigorating qi.
15, psychological recovery
It can eliminate fatigue by regulating the function of cerebral cortex. Qigong, mindfulness, relaxation exercises and so on all belong to this category.