Why do you say that there must be a relaxing process after exercise? Don't sit or lie down at once.
The purpose of relaxation
When you exercise, your body is excited, your strong heart is pumping blood hard, and your lungs need to work hard to keep up with your oxygen demand. Muscles constantly need energy sources, but also produce waste. Muscles are full of blood and body fluids.
Let you stop exercising immediately, sit down and rest immediately. Your body must reverse the whole ongoing state, just like a car, driving at a high speed of 120 mph. You can't stop suddenly, you must have a gradual deceleration process, so that there will be no danger.
If you stop exercising immediately, it may lead to blood gathering in the limbs, blood pressure changes and dizziness, especially if you have any heart problems. It is necessary and very important to gradually slow down your exercise and have a relaxing process.
Generally speaking, there are several ways to restore relaxation, which is very helpful to the body.
Keep going and slow down gradually.
The relaxation process of strength and aerobic exercise is different.
Aerobic relaxation tends to gradually restore the heart rate to less than 20% of the resting heart rate. The basic state is to breathe smoothly and stop sweating.
The relaxation standard of strength training is that it takes 10- 15 minutes to relax and recover for specific muscle groups during exercise. For example, if you have just practiced your legs, you can start with the dynamic stretching of the lower body, or the flexibility training gradually begins to relax, and then you can recover by walking. For the upper body, jog the flexibility training of the shoulder joint, or stretch and relax dynamically.
stretching
Static stretching is also a good method when your body is warm. Static stretching before exercise is not recommended, and you won't get a good stretching effect.
No matter what kind of stretching action, keeping 10-30 seconds during stretching is helpful to increase the range of motion and obtain better flexibility. A hint, don't do this exercise until your breathing is smooth and your heart rate is stable.
Fascia relaxation
Some people say that rolling the foam shaft after exercise can reduce the later DOMS. It's true. The relaxation of foam shaft is to reduce adhesion and increase blood flow of target muscle group by rolling muscle fascia. In this process, there may be pressure and pain, but it will be easy afterwards.
There is a trick to pay attention to. Roll slowly for the target muscle group, only for the muscles, and avoid rolling joints. When you find a particularly painful point in the muscle, roll it repeatedly at this point and stay for a while until this point disappears.
In addition, what must be done is to replenish water.
It is necessary to replenish water after exercise. Sweat and breathing take away a lot of water. When you are dehydrated, it is bound to be more difficult for your body to recover.
Therefore, it is necessary to replenish water to restore the body, but avoid drinking a lot of ice water and aggravate the stimulation to the stomach.
How much to drink is the best state: the usual judgment experience is not to feel thirsty. When you are thirsty, you have entered a state of dehydration. Secondly, depending on the color of urine, it is normal to be transparent, clear and yellowish, and the heavy beer yellow is already short of water.
Fitness exercise is for health and good figure, but we should also pay attention to the methods and methods, and don't just focus on exercise.
Dongyi fitness professional fitness instructor knowledge and skills training hope to help you!