Do you know what to do if you are sore all over after exercise? Many people feel very sore after exercise, and even it is difficult to walk seriously. This is normal. I have collected and sorted out information on how to deal with body aches after exercise. Let's have a look.
What should I do if my whole body aches after exercise? 1 Release the pressure after exercise.
After exercise, you can lie on the sea mat or rattan mat and have a rest. When lying flat, the position of feet should be slightly higher than the head, even consistent with the height-width ratio of the head. Never lie on the ground with steam. After a short rest, you can do head handstand or wall handstand for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then vibrate the limbs, beating the thigh root or arm first, and then vibrating the calf or upper arm.
Exercise distribution should be effective.
After a period of exercise, the intensity of the original muscle pain is less. And the main performance is concrete. For example, downhill fitness exercise can relieve muscle pain caused by downhill exercise after a period of exercise.
Some damp-heat and friction drugs
Washing with hot and humid blisters after exercise can relieve muscle pain. Topical application of degreasing agent, ointment or liniment can also relieve pain.
The calisthenics of yarn-separating muscles can relieve soreness.
The yarn separating muscle can accelerate the release of muscle pressure, relieve the antagonistic muscle, and is beneficial to the repair of anxiety muscle. This kind of muscle yarn separation training also laid the foundation for preventing contusion during exercise.
Massage after exercise
The key techniques of massage include trembling, acupuncture, kneading, patting and rubbing. One is to vibrate the limbs, mainly to release the pressure on the elbow, kneecap and the muscle groups of the limbs; Common acupoints of upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm. , can eliminate the pain of arm and elbow swelling, shoulder and arm pain, neck contracture and other discomfort symptoms caused by exercise. ? The above is the method of relieving muscle pain introduced by the net editor in detail. In fact, let's make full preparations before fitness exercise and do a good massage after exercise. Muscle pain is always encountered in our fitness exercise. So please remember this road well.
What should I do if my whole body aches after exercise? Experts said that a large number of scientific research results in the past 20 years show that eating carbohydrate food can help the recovery of damaged muscles and help the human body prepare for the next exercise after intense exercise. The results of these studies also found that eating inappropriate food after exercise, or not eating at all after exercise, will damage the health of exercisers.
Experts say that the reason why you need to eat after exercise is the same as the reason why you need to keep refueling when driving. Exercise itself is a kind of physical expenditure, so you should "refuel" afterwards. Scientific research shows that carbohydrates are the main energy consumed by human activities, and carbohydrates are usually stored in glycogen of muscle cells. During exercise, glycogen stored in the human body will be consumed, so it is necessary to supplement carbohydrates. Skipping meals after physical exercise usually leads to muscle weakness, which makes people feel tired in the next exercise.
According to experts, generally speaking, after sweating for 30 minutes to 1 hour, it is best to supplement carbohydrate food to the body. At this time, the human body has a great demand for carbohydrates. Edible carbohydrates after exercise include pasta, rice, biscuits, cereal or low-fat yogurt. If the exerciser has a lot of carbohydrates in three meals a day, he can eat less after exercise, but don't skip it.
In addition, some research results recently published by scientists also show that the combination of carbohydrate food and protein food has a good effect on restoring physical strength. Because protein food can help repair damaged muscles, and carbohydrate food is the source of carbohydrates stored in muscles. But it is not advisable to eat a lot of protein food after exercise, because it will slow down the rehydration process.
For people who want to lose weight through exercise, experts suggest that they should eat some carbohydrate foods after exercise, and the amount can be smaller, and try to avoid eating carbohydrate foods such as sweets. For these people, the ideal carbohydrate foods are beans and whole grains. In addition, supplementing three minerals with multiple nutrients can lead to health and longevity. For details, please read: three minerals that supplement multiple nutrients, healthy and long life.