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. A large amount of blood that originally flowed into the muscle can't flow back to the heart through muscle contraction, resulting in a drop in blood pressure and temporary ischemia of the brain, which may lead to palpitation, shortness of breath, dizziness, pallor and even shock and fainting. Therefore, after strenuous exercise, we should continue to do some small movements, and then stop to rest after breathing and heartbeat are basically normal.

Second, don't take a shower right away.

After strenuous exercise, in order to keep the body temperature constant, blood vessels on the skin surface expand, sweat pores increase and sweat increases, which is beneficial to heat dissipation. At this time, if you take a cold bath, the blood vessels will contract immediately due to sudden stimulation, the resistance of blood circulation will increase, the burden on the heart will increase, and the body's resistance will decrease, so people will easily get sick. If you take a hot bath, the blood flow to the skin will continue to increase, and too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain, dizziness in the light, collapse and shock in the heavy, and other chronic diseases will be easily induced. So after strenuous exercise, you must have a rest before taking a bath.

Third, you shouldn't drink too much.

When thirsty after exercise, some people binge drink boiled water or other drinks, which will increase the gastrointestinal burden and dilute gastric juice, which will not only reduce the bactericidal effect of gastric juice, but also hinder the digestion of food. Drinking water too fast will also increase the solubility of blood too fast, which will suddenly increase the burden on the heart, cause electrolyte disorders such as potassium and sodium in the body, and even lead to heart failure, heart tightness and abdominal distension. Therefore, you should not drink too much water too fast after exercise, let alone drink cold drinks, otherwise it will affect your body temperature.

Fourth, it is not advisable to eat a lot of sugar.

Some people feel comfortable eating sweets or sugar water after strenuous exercise. They think it is good to eat sweets after exercise. In fact, eating too many sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect their physical recovery. Therefore, after strenuous exercise, it is best to eat more foods, vegetables, liver and eggs containing vitamin B 1.

Fifth, you can't eliminate fatigue by drinking.

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 the damage to organs such as liver and stomach will be even worse than usual. It can cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time.

How to quickly eliminate fatigue after exercise?

adequate sleep

Sleep is the key to eliminate fatigue and restore physical strength. Athletes should ensure 8-9 hours of sleep every day, so that the body is in a state of complete relaxation.

massage

Massage can not only promote the conversion of excitement and inhibition in cerebral cortex, but also promote blood circulation, strengthen local blood supply and eliminate fatigue. Massage is mainly based on rubbing shoulders, alternately using pressing, withholding and other techniques. Massage can be done after exercise or before going to bed at night.

End the exercise

Sudden stop after strenuous exercise will affect oxygen supplement and venous blood return, lower blood pressure and cause adverse reactions. Therefore, after exercise, you should do finishing exercises, slowly move and relax, and let your body recover.

lukewarm bath

It can stimulate vasodilation, promote metabolism and blood circulation, and eliminate fatigue. The temperature of warm water bath should be about 40℃, each time 15-20 minutes.

drug therapy

The use of vitamins or natural drugs can effectively regulate human physiological functions, accelerate metabolism, replenish energy, reduce tissue oxygen consumption, improve blood circulation and supplement muscle nutrition. At present, the commonly used drugs are vitamins B 1 and B 12, vitamins C and E, Radix Astragali and Radix Acanthopanacis Senticosi: Ginseng, Cordyceps sinensis and pollen.

Arrange meals reasonably

Pay attention to supplement energy and vitamins when you are tired, especially sugar, vitamin C and B 1. You should choose nutritious and digestible food and eat more fresh vegetables and fruits.

Supplement and recovery of nutrition after exercise

Nutritional supplement after exercise focuses on three aspects:

1. Replenish water and electrolyte lost due to sweating.

2. Replenish glycogen consumed during exercise.

3. Repair injured muscles and tissues

Supplement of electrolyte

The main electrolytes in sweat are sodium ions and chloride ions, and a small amount of potassium and calcium. Except for very long-term exercise, such as triathlon, or continuous strenuous exercise for more than several hours in hot weather, most athletes will only lose a very small part of the electrolyte in their bodies, and the electrolyte stored in their bodies will be automatically released into the blood to keep the electrolyte constant. So there is no need to replenish electrolytes after exercise. For the above exceptions, water and electrolytes can be supplemented with diluted physiological saline or sports drinks after exercise.

Well-trained athletes or people who often exercise in hot weather will have less electrolyte content in sweat, because the body has the function of automatic adaptation and tends to preserve electrolytes, so even if the amount of sweating is as much as that of ordinary people, the electrolyte loss is less.

Water supplement

Intense exercise leads to a lot of water loss through sweat, and dehydration will affect the performance of exercise. Even if you lose 1% of your body weight, your body temperature will become higher and you will be more prone to fatigue. Losing 3% water in body weight will significantly affect sports performance. Even if water is replenished during exercise, it is usually less than the amount lost. Therefore, after exercise, most athletes are in different degrees of water shortage, so they need to replenish water actively to prepare for the upcoming competition.

The most direct way to know how much water is lost during exercise is to calculate the weight difference before and after exercise. Every kilogram of weight loss means you need at least one liter of water, or even more, because you will continue to sweat and urinate after exercise. It may be inconvenient to weigh after the game. You can simulate the situation of the game during practice and then measure the weight loss as the basis for rehydration after the game.

If it is not convenient to measure your weight, you can also drink water according to your thirst. However, human beings are not sensitive to thirst. Even if the body is already in a state of water shortage, they will still not feel thirsty, or although the water they drink is not enough to completely replenish the lost water, it is enough to quench their thirst. So even if you don't feel thirsty, you need to drink at least 2 ~ 3 glasses of water to replenish enough water.

Another obvious indicator is urination. If there is little or no urination after exercise 1 ~ 2 hours, the urine color is very dark, indicating that the body is still in a state of water shortage and needs to be replenished as soon as possible until the urine volume returns to normal and the urine color becomes very light or colorless, indicating that the body is full of water.

Sugar supplement

Liver sugar is one of the main energy sources during exercise, which exists in muscle and liver. Liver sugar in muscle can only be used by muscle cells, and liver sugar can be released into the blood in the form of glucose to supply muscles and other organs of the body. Lack of liver sugar to meet the needs of exercise in the body is one of the reasons for fatigue, decreased performance and inability to continue exercise. After exercise, the liver sugar in the body is obviously reduced. If there is no active supplement, the performance in the next exercise will be reduced because of insufficient liver sugar.

Studies show that the efficiency of synthesizing liver sugar is the highest within two hours after exercise, and then it returns to normal level after two hours. Therefore, if you quickly supplement sugar after exercise, you can use this natural high-efficiency period to quickly supplement the liver sugar consumed in the body. If the next training or competition is within 10- 12 hours, this period of high efficiency is particularly important, because if you miss this period, even if you eat enough sugar in the following time, your body may not have enough time to completely replenish the consumed liver sugar, which makes your liver sugar decrease every time and make you feel more and more tired. If the next exercise is after 24-48 hours, even if this time is missed, as long as the high-sugar food is the mainstay, there will still be enough time to supplement all the consumed liver sugar.

The general suggestion is to eat 50- 100 grams of sugar within/5-30 minutes after exercise (about one gram of sugar is needed per kilogram of body weight), and then eat 50- 100 grams of sugar every two hours until athletes have time to eat dinner. Dinner and other sports diets should also be based on foods rich in sugar.

Repair of muscle and tissue

Even without physical contact, muscle fibers and connective tissue will be damaged. The pain after exercise comes from the injured muscle tissue. Physical contact sports, such as basketball, football and rugby, will cause more muscle injuries. Supplementing protein quickly after exercise is helpful to the repair of injured muscle tissue, and the efficiency of synthesizing and storing liver sugar in injured muscle will also decrease. Therefore, athletes who participate in physical contact sports or are injured after the game need to supplement more sugar, and more importantly, they need to grasp the efficient period of two hours after exercise to effectively supplement the liver sugar consumed in the body.

Don't eat chicken, fish and eggs after exercise.

Many people often feel muscle edema, joint pain and mental fatigue after physical exercise. In order to relieve fatigue as soon as possible, they will buy some chickens, fish, meat, eggs and the like, thinking that this can supplement nutrition and meet physical needs. In fact, eating these foods at this time is not only not conducive to relieving fatigue, but also has adverse effects on the body.

Human food can be divided into acidic food and alkaline food. Judging the acidity and alkalinity of food is not based on human taste, nor on the chemical properties of food dissolved in water, but on the acidity and alkalinity of the final metabolites produced after food enters the human body. Acidic food is usually rich in protein, fat and sugar, and contains elements such as potassium, sodium, calcium and magnesium. After metabolism in the body, alkaline substances are generated, which can prevent the blood from changing to acidity. Therefore, sour fruits are generally alkaline foods rather than acidic foods. Chicken, fish, meat, eggs, sugar and other flavors are all acidic foods, although they are not sour.

After a long-term study, a pathologist in the United States pointed out that only when body fluids are weakly alkaline can human health be maintained. Normal people's body fluids are weakly alkaline, and people will feel muscle and joint pain and mental fatigue after physical exercise. The main reason is that a large number of sugar, fat and protein in the body are decomposed, and acid substances such as lactic acid and phosphoric acid are produced in the process of decomposition. These acidic substances stimulate human tissues and organs, making people feel sore muscles and joints and mental fatigue. At this time, if you simply eat meat, eggs, fish, etc. Rich in acidic substances will make body fluids more acidic, which is not conducive to the lifting of fatigue. Eating more fruits such as vegetables, sweet potatoes, oranges, apples, etc. can eliminate excess acid in the body, reduce the acidity of urine, increase the solubility of uric acid, and reduce the possibility of acid forming stones in the bladder.

Therefore, after physical exercise, people should eat more alkaline foods, such as fruits, vegetables and bean products. To help maintain the basic balance of pH in human body, maintain human health and eliminate fatigue caused by exercise as soon as possible.