Sleep is an important way to eliminate fatigue. Middle school students should ensure 8 hours of sleep every day. If the training and testing with a large amount of exercise are arranged within one month before the physical education examination, the sleep time should be appropriately extended, and attention should be paid to creating a quiet and ventilated sleep environment.
Organize activities and muscle massage
After exercise fatigue, you must insist on completing the activity. Finishing activity is an active way to rest, which can make the spirit, muscles and internal organs more consistent to restore calm and improve the efficiency of restoring physical strength.
Massage muscles by pushing, kneading, kneading, pressing, pressing, patting and shaking can expand and open the capillaries in muscles, improve local blood circulation and nutrition, and accelerate the elimination of waste lactic acid in muscle exercise, thus achieving the effect of eliminating fatigue.
Take a hot bath.
Taking a warm bath after exercise can accelerate the blood circulation of the whole body, promote metabolism, accelerate the elimination of fatigue and the recovery of physical strength. The appropriate temperature of warm water bath is 40℃, which is usually 10 ~ 15 minutes each time, and the longest time is no more than 20 minutes.
4. Timely nutrition supplement
Reasonable nutrition is an important means to eliminate fatigue or prevent fatigue. After exercise, you should supplement calories, protein, vitamins and inorganic salts in time, and fatty foods are not easy to eat. If you sweat for a long time in summer, you should replenish salt and water in time. Food should be nutritious and easy to digest, and try to eat alkaline foods such as fresh vegetables and fruits.
Fatigue is a phenomenon that work ability and physical function are temporarily reduced due to activities. According to the mechanism and classification of fatigue, the ways and methods to eliminate fatigue are as follows.
First, the method of eliminating fatigue
1. Use various methods to relax muscles, improve muscle blood circulation, accelerate the excretion of metabolites and supplement nutrition. Such as finishing activities, water bath, steam bath, sauna, physical therapy, massage and so on.
2. Eliminate fatigue by adjusting the functional state of nervous system. Such as sleep, qigong, psychological recovery, relaxation exercises, music therapy, etc.
3. Promote the elimination of fatigue by supplementing a large number of substances lost by the body during exercise. For example, take oxygen, supplement nutrition, and use some Chinese medicines to regulate body functions.
2. Ways to eliminate fatigue
(1) Closing activities
Finishing activities is a good way to eliminate fatigue and promote physical recovery. Coaches and athletes should pay enough attention to it. After strenuous exercise, finishing activities can keep the cardiovascular system and respiratory system at a high level, which is conducive to repaying the oxygen debt owed during exercise. Completing activities can relax muscles and avoid affecting metabolic process due to local circulation disorder.
Finishing activities should include jogging, breathing gymnastics and stretching exercises of various muscle groups. Stretching after exercise can eliminate muscle contracture, improve muscle blood circulation, reduce muscle soreness and stiffness, eliminate local fatigue, and also play a good role in preventing sports injuries.
(2) Sleep
A good way to eliminate fatigue and restore physical strength during sleep. During sleep, the excitement process in the cerebral cortex is reduced, and the catabolism in the body is at the lowest level, while the anabolic process is relatively high, which is conducive to the accumulation of energy in the body.
Adult athletes sleep 8-9 hours a day during normal training. During heavy exercise and competition, the water surface time should be appropriately extended. Teenagers' sleep time is longer than that of adult athletes, and they must ensure 10 hours of sleep every day.
(3) Warm water bath
The easiest way to eliminate fatigue is to take a hot bath after training. Warm water bath can promote blood circulation, regulate blood flow and strengthen metabolism, which is beneficial to the transport of nutrients and the elimination of fatigue substances in the body. The water temperature is about 42 degrees Celsius. The time is 10~ 15 minutes, no more than 20 minutes. After half an hour of training, you can also take a cold and hot bath. Cold water temperature 15℃, hot water temperature 40℃. Cold shower 1 min, hot shower for 2 minutes, alternating 3 times.
(4) Nutrition
The consumption of various nutrients increases during exercise, and timely supplementation after exercise is helpful to eliminate fatigue and restore physical strength. Sugar, vitamin c, vitamin B 1, water, etc. Should be fully supplemented/