How to recover after high-intensity fitness? In real life, many people will go to the gym to exercise, sometimes there will be high-intensity fitness, and then many people will feel sore hands and feet. So how to recover after high-intensity fitness? Let's see the answer!
How to resume 1 fitness training after high-intensity fitness? Exercise intensity is high, energy consumption is high, and nerve burden is heavy. So we must pay special attention to the recovery after training. Without recovery, there will be no training effect and no muscle growth. The length of recovery process is determined by many factors, such as training level, load, physical function and so on.
Generally speaking, with adequate nutrition and good rest, it takes 90% 18 hours for the body to recover after fitness training, and 72 hours for the body to recover completely.
In addition, smaller muscles recover relatively quickly, such as biceps brachii and triceps brachii can recover completely within 48 hours, while larger muscles, such as quadriceps femoris and erector spinae, take 72 hours to recover. If you do the second training without fully recovering your muscles, the effect will definitely be bad. If this continues, it will also cause muscle stiffness and fatigue, which will greatly reduce the training effect. So, how can we make the body recover faster and better?
We know that there are two main forms of recovery, namely, negative recovery and positive recovery.
Negative recovery refers to general rest and sleep. During sleep, the inhibition process of the central nervous system, especially the cerebral cortex, is dominant, and the synthesis process of energy substances is also dominant. Some metabolites in the body are either utilized or eliminated, fatigue is eliminated, and muscle recovery and growth occur during sleep. Therefore, it is very necessary to have enough sleep time after fitness training, especially for teenagers in the developmental stage.
Enthusiasm recovery refers to the recovery by changing the content of activities, such as finishing activities after exercise, physical and mechanical relaxation and massage, appropriate vitamin supplementation, psychological relaxation and so on.
The reason why active rest can play a recovery role is that when switching to new activities, the excitement of the cerebral cortex center can induce the surrounding inhibition process to strengthen, deepen the exhausted central inhibition, accelerate the synthesis of energy substances and promote the elimination of lactic acid. The finishing activities after fitness training will help the human body to change from vigorous activity to normal quiet state, make venous blood return to the heart as soon as possible, speed up the whole body recovery, and prevent adverse phenomena such as acute cerebral anemia and blood pressure reduction. Tidying activities include deep breathing and light activities, such as jogging, limb relaxation and swinging.
Mutual massage and self-massage after fitness training can make lactic acid in muscles be discharged or transformed as soon as possible, promote muscle relaxation and eliminate fatigue. Massage is usually carried out within 20-30 minutes after exercise or when sleeping at night. Massage begins with gentle pressing, and gradually transitions to pushing, kneading, pinching, pressing and patting, and then it is accompanied by local shaking and passive activities. Massage should be carried out from the far end to the near end, that is, from the feet and thighs to the back, from the hands, forearms and upper arms to the chest, and electric massage or hydraulic massage can also be used.
After 20 minutes of fitness training, it is best to take a warm bath with the water temperature controlled at 30-40 degrees Celsius. Warm water bath not only has a calming effect on cardiovascular system and central nervous system (brain), but also can promote blood circulation, keep skin clean, eliminate body waste, eliminate muscle tension, relieve soreness and accelerate physical recovery.
When carrying out intensive fitness training, energy consumption is high. Therefore, after training, we should properly strengthen diet nutrition and supplement vitamins. In addition, if we only pay attention to the intake of protein and ignore the intake of carbohydrates, the body will not get enough energy substances, and muscles will not be able to store more energy in the form of muscle glycogen in the process of excessive recovery. If the muscle energy reserve can't be restored to the original level in the next training, it will lead to continuous muscle fatigue. Therefore, diet adjustment after fitness training is very important.
During intensive training, the motor center of cerebral cortex is in a state of intense work for a long time, which will make the nervous system very tired. Therefore, qigong or formal relaxation should be adopted after training, combined with relaxed cultural and recreational activities to eliminate psychological tension and nervous system fatigue.
How to restore 2 nutritional supplements after intensive fitness?
After strength training, in order to provide energy for muscle tissue to repair muscle fibers, the metabolic rate of the body rises sharply. If you don't get enough calories and protein, you will lack the energy source for physical recovery. During the training day, you will consume 300 ~ 500 kilocalories of protein-rich food every day. 2 grams of protein per kilogram of body weight is the minimum guarantee for muscle growth.
massage
Massage will naturally relax the muscles that become stiff after strength training. Massage can not only accelerate muscle recovery, relieve pain, but also increase the range of muscle activity.
sleep
Damaged muscle fibers will accelerate their recovery during deep sleep, so sleep is also an important part of promoting muscle gain. Lack of sleep will slow down muscle growth by 60%. The reason is that people will secrete a lot of growth hormone when they are in deep sleep. In addition, too little sleep is not enough to make people recover from fatigue.