Extended data
Methods of eliminating fatigue
1, a small amount of water for many times.
After exercise, replenish water according to the amount of sweating and the degree of weight loss. A small amount of water should be replenished several times, and it should be replenished in about four hours to avoid gastrointestinal discomfort caused by excessive water replenishment. The water supply should be 0.5 times of 65438+ lost water. For example, if you lose one kilogram after exercise, you should add 1.5 liters of water. You can also observe urine, and the clarification of urine shows that hydration is enough.
The suitable temperature of drinking water is suggested to be between 5 ~ 65438 03℃. The water temperature slightly lower than the ambient temperature helps to lower the body temperature, and the taste is also beneficial to intake, but it will not stimulate the stomach of the exerciser too low to cause discomfort.
If it is a general light physical exercise, boiled water, distilled water and mineral water can be used. Some slightly acidic drinks can improve the taste and promote drinking, which is also a good choice. But if you take part in some high-intensity, long-term and sweaty sports, such as summer marathon, you'd better choose sports drinks.
2. Pay attention to supplement protein and vitamins.
After long-term and high-intensity physical exercise, it is particularly important to supplement protein, which is especially important for teenagers in their growth and development period.
For different types of physical exercise, lipids, minerals, vitamins, etc. Can be supplemented according to the sports characteristics. Commonly used vitamins are mainly moderate amounts of vitamin C and B vitamins.
Step 3 get enough sleep
After exercise-induced fatigue, adequate sleep is a very effective way to eliminate fatigue. During sleep, the excitability of the human brain is minimized, but the efficiency of the body's anabolism is maximized, which is conducive to excessive recovery after exercise. Generally speaking, it is appropriate to ensure 8- 10 hours of sleep on the day after exercise.
4. Take the initiative to recover as soon as possible after exercise.
After sports fatigue, such as the end of high-intensity exercise, you should not sit down immediately, but remind yourself to recover as soon as possible. Do some simple relaxation activities first, such as walking slowly, active or passive static stretching activities. This is the same as doing warm-up exercise before exercise, which can enhance exercise effect, reduce exercise injury and eliminate muscle fatigue. If you can cooperate with massage, the effect will be better.
5, timely cold compress and warm bath.
In high-intensity exercise, proper cold compress can lower body temperature and reduce inflammation and exudation in the painful part. The calf can be soaked in ice water, and other parts can be pressed with fresh-keeping bags 1/3 ice cubes and 2/3 water cooling. The time should not exceed 20 minutes, and can be repeated after two hours if necessary.
Warm water bath after exercise is helpful to promote lactic acid metabolism accumulated in the body and eliminate fatigue. It is generally recommended not to take a warm bath just after exercise, but to rest after a period of time when the body temperature gradually approaches normal and the obvious sweating stops. It is suggested that the water temperature should be around 40℃, not too high, and each time should be within 20 minutes.
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