Let's talk about our physical recovery after exercise. First of all, stretch and relax muscles and limbs after exercise, especially after muscle strength exercises. We must stretch and relax muscles and joints to avoid injuries caused by strength exercises.
Another is the intake of nutrients. When we often do high-intensity exercise, we must consume enough necessary energy and nutrients, such as staple food. Staple food is the main channel to provide energy for projects with particularly high physical consumption.
Another example is protein and sugar. For the small partners who practice muscle fitness, the supplement of these two substances plays an important role in promoting muscle growth. If protein's supplement is insufficient after strength training, myofibrils will have no nutrition to absorb and cannot be thickened, which will directly affect the effect of our fitness. Long-term lack of nutrition can also lead to muscle loss.
However, for partners who focus on aerobic fat-reducing training, the intake of sugar should be controlled, otherwise it will easily accumulate in the body and become fat. After aerobic training, we need to replenish a lot of water to accelerate the circulation in the body and balance the blood environment. Another is eating after exercise. Some people think that eating after fat-reducing exercise is not a white exercise. In fact, dieting will cause muscle degeneration, and the muscle degeneration caused by dieting is difficult to make up, which is not worth the candle. Just don't eat too much food.
Let's talk about sleep. For people who have no long-term exercise habits, lack of sleep will have an impact on their physical condition. What's more, people who often do high-intensity exercise, lack of sleep or poor sleep quality will directly lead to inattention and lack of strength during exercise. These conditions will not only affect the training effect, but also cause injuries.
The second aspect is restorative training. When we start training again, we need to change the training plan according to the current physical condition. It is impossible to say that we will run a marathon and do heavy muscle training as soon as we recover from a serious illness. This is all wrong. Restorative training doesn't need to start from the minimum standard, but it also needs to be done step by step and can't be rushed.
Our simplest way is to reduce the frequency of exercise, reduce the exercise load, first adapt to the state of exercise and then slowly improve, especially for those who have interrupted their fitness due to injuries, they need to pay more attention to their injured parts and not cause secondary injuries.
The above is my opinion on the recovery problem in fitness, which is unprofessional but comprehensive. I hope it helps. Please correct me. Return to Sohu to see more.