1, take a hot bath. Soaking in a hot bath can relieve muscle pain, and splashing a hot bath before going to bed can help promote blood circulation, relax muscles and relieve muscle pain.
2. ice compress. Because of the large amount of exercise, the muscles are strained and sore. You can put a towel on the strained leg muscles, and then put ice cubes in plastic bags on the towel for ice. Ice compress can last for half an hour and can be repeated several times a day, and the pain of the wound will be obviously alleviated.
3, local heating or rubbing medicine. When local muscle pain or strain is caused by a lot of exercise, it can be washed with warm water to relieve muscle pain. Topical oil, ointment or liniment can also relieve pain.
4. Do stretching and relaxing exercises. When you find that your body is sore from a lot of exercise, you try to relax and stretch. Stretching muscles can accelerate the relaxation of muscles, relieve tense muscles, make them relax and relieve pain.
5. Ensure nutrition and sleep. The amount of exercise is large and the exercise load is heavy. After overwork, muscles need to be supplemented with adequate carbohydrates and protein, and adequate sleep can effectively restore energy. More importantly, the synthesis and regeneration of most energy substances are basically carried out during sleep. Adequate sleep and nutrition are the important basis for muscles to get rid of pain as soon as possible.
How to prevent muscle soreness after exercise
1, control the amount of exercise. The amount of exercise should vary from person to person, and it is not advisable to increase the amount of exercise, which may easily cause muscle damage; Old people, infirm people and people who have just started to exercise should pay special attention not to exercise too much.
2. Warm up before exercise. Do enough warm-up activities and warm-up activities before exercise to avoid overloading the body without adequate preparation. A complete set of warm-up activities can relieve and prevent muscle soreness and avoid muscle strain.
3. Relax after exercise. After exercise, you can lie on the sponge mat or rattan mat and rest for a while. 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.
4. Massage after exercise is an important means to eliminate fatigue. The main methods of massage are shaking, needling, rubbing, patting and rubbing. Relax the muscles of elbows, knees and limbs.
5. Exercise arrangement should be reasonable. After a period of exercise, the symptoms of muscle soreness were alleviated. And be single-minded. For example, downhill exercise can relieve muscle pain caused by downhill exercise after a period of time.
How to reduce the accumulation of lactic acid after exercise
1. Raise your lactate threshold through special aerobic endurance training. For example, if you swing 20 beats per minute, you will be dominated by lactic acid metabolism. Through training, you can maintain a complete aerobic metabolism of 20 beats.
2. Improve your lactic acid tolerance and lactic acid decomposition ability through anaerobic endurance training.
3. Improve the motor neuromuscular coordination during your exercise through functional training, so as to improve the efficiency of sports machinery and keep your previous exercise with low-load aerobic metabolism.
4. Stretching and cycling recovery training after exercise will shorten your lactate accumulation time, for example, from 72 hours to 24 hours.
5. Eating aspartic acid accelerates the recovery of the body after training.
How to keep fit correctly
1, know your body.
Don't blindly challenge heavy weight and high strength, which are unscientific. Only by finding training methods and skills suitable for your body can you make the fitness effect better.
2. Test your physical fitness.
Before the start of fitness exercise, you must test your physical fitness, in other words, your ability. For example, heart and lung, flexibility, muscle endurance and other aspects of the test (specific details can be learned from the gym coach). Doing so can better avoid the harm caused by fitness.
3, check the body fat rate, etc.
Whether you are losing weight or gaining muscle, you must know what your body fat rate is. Only in this way can you achieve your fitness goals more quickly and systematically.
Fitness precautions
1 First of all, fitness is a step-by-step process. Don't do a lot of exercise at the beginning. Your body can't stand it. You need to stick to it slowly. If you start a lot of exercise, you may fall asleep, leading to a decline in physical function and a bad influence.
It is also necessary to do warm-up exercises before fitness. It can take five minutes to relax the muscles of the whole body and reduce the chance of injury. Warm-up exercises make your body feel a little sweaty.
3. Remember not to have too intense movements when exercising, which may lead to your own injury, and you may feel uncomfortable and unable to persist. You can choose the fitness method that suits you according to your physical condition.
4. Be careful not to overdraw your body during exercise and ensure adequate sleep every day. After exercise, the body is overdrawn and muscle cells are damaged, so it is necessary to have a full rest to promote physical recovery and muscle growth.
In addition, when we are not feeling well, we should reduce the amount of exercise or rest for a day or two to adjust. Don't be forced, injuries are often caused when you are in a bad state or lack of energy.
6. Finally, after sweating for a long time, remember to add light salt water or sports drinks. Usually pay attention to diet, food should be balanced and diverse, and avoid partial eclipse. Pay attention to keep the acid-base balance of food. Protein is too high, which will increase acid substances and reduce alkali reserves, which is not conducive to the recovery of the body.