Many people have finished exercising, so they pack their bags and go home when the time comes. In fact, it is wrong to do so. After the exercise, you must do the finishing exercise for 10~ 15 minutes.

After exercise, including jogging and static stretching, it is mainly to let the heart and lungs adapt slowly, because during the exercise, the workload of the heart and lungs is heavy, and the blood transports a lot of oxygen to the heart and lungs. If the exercise suddenly ends and stops, the cardiopulmonary function will suddenly decline, which not only reduces the oxygen content delivered to the heart and lungs, but more importantly, it can't discharge more metabolic waste in the body.

Therefore, after exercise, especially after strenuous exercise, it is best to walk a few laps or jog, so that the recovery process of the body is a gradual process. This is very helpful for the recovery of the body after exercise.

2, massage to repair the injury

Massage is one of the important means to promote recovery, because moderate massage can promote blood circulation and accelerate the repair of injured parts.

In the process of exercise, especially strenuous exercise, the body will suffer some injuries, some of which are extremely subtle and even difficult for people to detect, but this kind of injury can be completely repaired by the human body without other treatment means.

Moderate massage can speed up self-repair, so massage after exercise can make you recover better. Of course, you can also do some appropriate relaxation activities, such as shaking your legs and relaxing your muscles and joints, which can also have a good recovery effect.

3, provide nutrition can not be less

In fact, for many modern people, exercise can only be chosen at night because they have to go to work during the day. Many people eat nothing after exercise because of their weight gain. In fact, the body consumes a lot of energy during exercise, so you should eat something to replenish energy after exercise.

The best way to restore energy by eating and sleeping.

Food intake should be based on protein, sugar, vitamins and inorganic salts. The intake varies from person to person, depending on the state and purpose: some people are used to eating less after exercise and can eat less; Some people are prone to hunger after exercise, so they can eat more appropriately; Some people exercise for fitness, and they don't have to deliberately control their diet after exercise; Some people exercise just to keep healthy. Eat a little after exercise, drink some sports drinks and supplement some electrolytes.

But it should be noted that you can't eat for half an hour after exercise. If it is too late, it is better to eat less, otherwise it will increase the burden on the stomach.

5. The shower temperature should not be too low.

Taking a bath after exercise is a good way to relax, but the temperature and time of taking a bath are very important. Especially in summer, the whole body is hot after exercise, and it is more comfortable to take a low-temperature shower. In fact, the temperature should be slightly higher than the body temperature but not higher than 40℃, which can accelerate blood circulation and promote the recovery of the body. At the same time, it can calm the nervous system, and it can also better keep the skin clean and remove dust, dirt and sweat.

Taking a hot bath can make you feel refreshed, thus accelerating the elimination of fatigue. If you do jogging, brisk walking and other activities with less exercise every day, you don't need to take a bath every day. Come back quickly. You can soak your feet. The water temperature is 40℃~42℃, and the time should not be too long. 15~30 minutes is the best. Soaking feet can also restore energy and relieve fatigue.

6. Sleep is the key.

Finally, talk about sleeping. As I said before, sleep is the best way to recover, but how to sleep and how to sleep are also particular. People who exercise at night will go to sleep 2 hours after exercise, which can gradually restore the body from the excited state and help sleep.

Sleep time can be slightly extended to 8~9 hours, which can accelerate recovery. If you take part in sports in the morning and have important things to deal with in the afternoon, it is a good choice to take a nap at noon, which can make people recover their energy quickly in the afternoon. Sleep time can be extended appropriately, but it is best to control it around 1 hour. Of course, if you have nothing to do in the afternoon and have no habit of taking a nap, you can wait until evening.

Taking a lunch break can accelerate recovery, but it is not necessary. All rest should be decided according to your physical characteristics and living habits, not mechanically. On the basis of living habits and scientific rest methods, it is the best means of recovery.