It is generally recommended to take a rest after running for 30-45 minutes before taking a bath. If you feel that the heat in your body has dissipated, take a bath. Pay attention to the bath time and water temperature when taking a bath. Especially those who are weak, it is best to use warm water. ? It is best to take a bath within 10 minutes. You can drink some water properly before taking a bath, so that your body will not appear dehydrated.
You can drink a glass of water before and after bathing and during rest, and replenish water appropriately. In addition, muscles are prone to produce lactic acid after exercise, so they will feel sore. It is best to do some slow and gentle stretching exercises to relieve the accumulation of lactic acid. Bathing at this time can help the body recover.
If conditions permit, it is recommended to take an alternate shower with hot and cold water after exercise and sweating. Take a hot bath first, and then slowly lower the water temperature. Early warm bath has the function of massage, which can promote exercise, fitness and weight loss. In the later stage, the water temperature decreases, which makes the extreme temperature stimulation expand and contract the blood vessels, thus increasing the elasticity and tolerance of the blood vessels, improving the blood circulation of the body, and making the metabolites, pain-causing factors and inflammatory mediators easily deposit on the blood vessel wall. However, the bad components that form atherosclerotic plaques on the intima are discharged with blood perfusion. At the same time, it can also clean sweat, reduce edema and diminish inflammation. ?
2. Six things you should never do after exercise.
1. Don't rest right away.
During strenuous exercise, people's heart beats faster, muscles and capillaries dilate, and blood flows faster. At the same time, the rhythmic contraction of muscles will squeeze the venules, prompting blood to flow back to the heart quickly. At this time, if you stop to rest immediately, the rhythmic contraction of muscles will also stop, and a large amount of blood that originally flowed into muscles cannot flow back to the heart through muscle contraction, resulting in a drop in blood pressure, temporary cerebral ischemia, palpitations and shortness of breath. ? , dizziness, pale face, and even symptoms of shock and fainting. Therefore, after strenuous exercise, we should continue to do some exercise with less exercise, and stop resting after breathing and heartbeat are basically normal.
Avoid taking a bath immediately.
After strenuous exercise, in order to keep the body temperature constant, blood vessels on the skin surface dilate, sweat pores dilate and sweat more, which is beneficial to heat dissipation. At this time, for example, taking a cold bath, due to sudden stimulation, blood vessels will contract immediately and blood circulation resistance will increase. At the same time, the body's resistance drops, and people are prone to illness. However, taking a hot bath will continuously increase the blood flow to the skin, and too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain. Illness. So after strenuous exercise, you must have a rest before taking a bath.
3. Avoid overeating to quench your thirst
When thirsty after strenuous exercise, some people drink too much cold boiled water or other drinks, which will increase the burden on the gastrointestinal tract and dilute the gastric juice. This not only reduces the bactericidal effect of gastric juice, but also hinders the digestion of food. Drinking water too fast will also increase the blood volume too fast, which will suddenly increase the burden on the heart, lead to temporary disorder of electrolytes such as potassium and sodium in the body, and even lead to heart failure, chest tightness and abdominal distension. So don't drink too much water or cold drinks after exercise, otherwise it will affect your body temperature and cause colds, abdominal pain or other diseases.
4. Avoid too much sugar
Some people feel comfortable eating sweets or sugar water after strenuous exercise. They think it is good to eat more sweets after exercise. In fact, eating too much sweets after exercise will lead to a lot of vitamin B 1 being exhausted in the body, and people will feel tired. ? , loss of appetite, etc. , will affect the recovery of physical strength. Therefore, after strenuous exercise, it is best to eat more foods containing vitamin B 1, such as liver, vegetables and eggs.
Step 5 avoid drinking alcohol
After strenuous exercise, people's physical function will be at a higher level. At this time, drinking alcohol will make the body absorb alcohol faster and enter the blood, and the damage to organs such as liver and stomach will be greater than usual. This will lead to liver cirrhosis, fatty liver, gastric ulcer, gastritis, dementia and other diseases for a long time. It is not good to drink beer after exercise. It will increase uric acid in the blood, which will greatly stimulate joints and cause inflammation and gout.
6. Quit smoking and relieve fatigue
Smoking after exercise will accelerate the metabolism of the human body, all organs of the body are working at a high level, and a lot of smoke will enter the body. It will also be more vulnerable to carbon monoxide, carbon monoxide, nicotine and other substances. So smoking is more harmful to you than usual at this time. At the same time, poor oxygen absorption will also affect the recovery after physical exercise, making people more prone to fatigue.