First, can you sit down immediately after exercise? It is not recommended to do it right away, especially since I have just finished strenuous exercise, such as long-distance running. At the end of the exercise, the body is still excited, the heart rate is relatively fast, and the muscles and ligaments are still tight. Moreover, in running and other sports, blood circulation and metabolism are accelerated, blood vessels are dilated, and pores are in a state of expansion. If you sit down immediately, the blood will concentrate in the lower body, and the blood supply to the brain and heart will be insufficient, which will lead to some adverse reactions such as dizziness, pain, headache, nausea and vomiting, and in severe cases, syncope will occur.
Second, how long can I sit down and rest after exercise? It is suggested to wait 15~30 minutes before sitting down to rest, or wait for my heart to beat and breathe less quickly. You can walk for a while after strenuous exercise, and then sit down after your heart rate drops. This can relax muscles and reduce the accumulation of lactic acid after exercise, so that you won't feel muscle pain the next day. If possible, you can ask friends around you to help you tighten your muscles, which can also speed up the relaxation of your muscles. In addition, you can't take a bath or drink water immediately after exercise, which is harmful to your health and you must wait for your heart to beat.
3. How long is a good rest between exercises? How long you rest between exercises depends entirely on your fitness goals and your personal exercise plan. For example, engaging in high-intensity strength training, each group may need to rest for 2 to 3 minutes between exercises; On the contrary, if you engage in training to increase muscle mass, the rest time between groups will be slightly shorter. In order to get the best exercise effect, you should take a long rest to fully recover your muscles. It is suggested to make full use of this extra time. You can use a foam roller to relax tight muscles, exercise for muscle groups, or consider the technical points of the next group of movements.
Precautions after strenuous exercise 1. Don't squat down to rest right away. After each exercise, we should adjust the breathing rhythm, walk and swing our arms, do some relaxation and adjustment activities, and promote the blood of limbs to return to the heart, so as to help restore normal support, restore health quickly and eliminate fatigue.
2. Don't be greedy for cold drinks. After exercise, the human digestive system is still in a state of inhibition and its function is low. If you want to calm down, quench your thirst for a while and eat a lot of cold drinks, it is easy to cause gastrointestinal spasm, abdominal pain, diarrhea and induce gastrointestinal diseases. You can drink a small amount of boiled water or salt water.
3. Don't suddenly cool down. During exercise, blood vessels on the body surface dilate, body temperature rises, pores dilate and sweat increases. Entering the air-conditioned room immediately after exercise or taking a nap in the ventilation hole, or trying to cool the head with cold water, will make the skin tight and sweat-resistant, leading to physiological dysfunction such as body temperature regulation. And the immune function will decline, leading to colds, diarrhea, asthma and other diseases.
Don't smoke after exercise, the air in the lungs is mixed with a lot of smoke. On the one hand, it is difficult to eliminate physical fatigue except reducing oxygen content. On the other hand, when the human body inhales this smog air, it will affect the gas exchange in the alveoli of the human body and make the human body suffer. Chest tightness, wheezing, dyspnea, dizziness and fatigue after exercise. The following reasons will occur, resulting in insufficient oxygen supply.