1. 1 Changes in exercise ability and physical fitness lead to exercise fatigue factors.
The exercise ability and physical quality of human body are closely related to the functions of various organs and systems. Physical fitness is a comprehensive reflection of human functional organs in muscle work. The decline of organ function will inevitably affect sports ability and physical fitness. For example, when long-term muscle activity leads to the decline of muscle function, strength and speed will of course decrease, so you will often feel tired after doing exercise. In endurance sports, if the cardiopulmonary function declines, the ability to bear endurance load will be reduced, the body will be tired and the working ability will be reduced.
1.2 The decrease of energy reserves in the body reduces the functions of various organs of the body and leads to exercise fatigue.
When the human body is engaged in sports and causes fatigue, it is often accompanied by a large amount of energy consumption in the body. For example, when extreme exercise lasts for 2-3 minutes to be very tired, creatine phosphate in muscles can be reduced to the lowest point; In the process of long-term continuous exercise, muscle glycogen and blood sugar decrease due to the large consumption of sugar. The consumption and reduction of energy reserves will lead to the decrease of the functions of various organs. Coupled with the accumulation of metabolites and changes in water and salt metabolism during muscle activity, the body's working ability will decline and fatigue will occur.
1.3 Mental Will and Exercise Fatigue
During exercise, all activities of human organs and systems are completed under the command of the nervous system, and the decrease of nervous system function will deepen fatigue. For example, in the process of sports activities with a certain intensity and duration, there will be chest tightness, dyspnea, muscle weakness, slow and uncoordinated movements, depression and other phenomena, which are called "poles". At this point, if you continue to rely on willpower and slow down, this uncomfortable feeling will soon disappear and your movements will become brisk and powerful. This phenomenon is called "second breath". In this way, fatigue can be delayed or the degree of fatigue can be reduced.
Recovery methods of exercise-induced fatigue
The recovery of sports fatigue is a complex process, which should be comprehensive, systematic and scientific.
3. 1 rest
Rest is the most important and effective means of fatigue recovery. Only when you have a good rest can you study hard and exercise well. Rest includes sleep and active rest.
3. 1. 1 sleep
Sleep is one of the best ways to eliminate fatigue. Athletes should strictly abide by the system of life and rest, ensure adequate sleep time, generally not less than 8 ~ 9 hours a day, and should arrange a nap for a certain period of time. Sleep time can be appropriately increased during heavy exercise training and competition.
3. 1.2 Take the initiative to rest
The so-called active rest refers to other activities during rest, also called active rest. When local muscles are tired, other muscles that are not tired can be used for some appropriate activities, thus promoting the metabolic process of the whole body and accelerating the recovery of fatigue. When the whole body is tired, you can also accelerate the elimination of muscle metabolism through some relaxing and interesting physical activities. Therefore, we should adopt the method of changing the content of activities as a means of rest for physical education class.
3.2 Physical recovery method
Physical recovery can promote the metabolic process of tired muscles and accelerate the elimination of fatigue. There are many ways to recover the body, and the common ones are as follows:
lukewarm bath
Warm water stimulation can relax muscles and soothe nerves. The temperature of warm water bath is 37-40 degrees Celsius, and the shower time is 10- 15 minutes, with a maximum of 20 minutes, not more than twice a day.
Negative oxygen ion
This method produces a large number of negative oxygen ions through a negative oxygen ion generator, which will affect the body through nerve and body fluid regulation mechanism after being inhaled into the respiratory tract. After a large number of negative oxygen ions enter the body, it can improve and improve the ventilation function of the lung, increase the absorption of oxygen, accelerate the discharge of carbon dioxide, stimulate hematopoietic function, increase red blood cells, hemoglobin, platelets and eosinophils, increase cardiac output and accelerate blood flow, thus improving the repayment speed of "oxygen debt" after exercise.
massage
Massage is one of the important means to eliminate sports fatigue. There are many kinds of massage methods, such as manual massage, whole body or part of limbs massage, and injuries can also be treated, all of which have good results. Mechanical massage can also be used if conditions permit. At present, pneumatic massage, vibration massage and hydraulic massage are widely used at home and abroad, which have excellent effects on relaxing muscles, eliminating muscle soreness and restoring physical strength.
3.3 Psychological adjustment
Huge emotional fluctuations will cause psychological instability, and athletes' anti-fatigue ability is closely related to their personality characteristics, emotional state and will quality. If athletes have a positive attitude and good mood in training, they can delay the occurrence of fatigue. Common recovery methods are:
3.3. 1 thought relaxation method
Choose a quiet place where you can stand, sit and lie down. In short, try to choose a comfortable posture. If you stand, your hands naturally fall to your sides; If you sit, relax your hands on your legs; If you lie down, put your hands on your sides or relax and put them on your abdomen. Close your eyes, take three or five deep breaths, and at the same time, start imagining your favorite natural scene in your mind. It is worth noting that the chosen scene should be quiet, peaceful and pleasant. For example, if you like the sea, you should imagine golden beaches, blue calm sea, seagulls and white sails flying low in the distance, and don't let the rough sea enter your mind. When imagining, you should try to find and experience the feeling of calmness, comfort and relaxation. After keeping this feeling for a few minutes, take two or three deep breaths and slowly open your eyes. At this time, you will feel good.
3.3.2 Music relaxation
After intense competition or intensive training, listening to some light-paced music in a comfortable and elegant environment has a particularly good effect on eliminating mental fatigue.
3.3.3 Appreciation method
A kind word warms people's hearts and gets praise from others, just like drinking peaches. Everyone has a psychological need to be appreciated by others, especially after hard work. Sports training is a hard job. Coaches should understand the psychological needs of athletes, praise their achievements and performances in time, and improve their interest in sports training. This is very helpful for athletes to improve their performance and recover from fatigue.
3.4 Scientific and reasonable diet
Athletes consume a lot of energy after a lot of sports training. Nutrition has a direct impact on athletes' training level, functional state, load tolerance and recovery process. Malnutrition or lack of nutrition will definitely affect the health of young athletes, lead to the decline of physical function, lead to premature fatigue, and affect normal training and sports ability. Therefore, the nutrition of athletes must be highly valued by coaches.
3.4. 1 Eat regularly.
"Breakfast is better, lunch is full, and dinner is less" is an old health motto. Modern nutritionists advocate that "breakfast accounts for 25% of the whole day, Chinese food accounts for 40% and dinner accounts for 35%", which is the embodiment of modern people's health preservation. You should eat some food with high nutritional value, few but fine for breakfast. Because you have basically finished your dinner after a night's sleep, your stomach is not excited soon after you get up in the morning. To meet the work and study in the morning, breakfast must be small in quantity and high in quality. Lunch plays a connecting role. We should not only make up for eating less breakfast, but also reserve energy for afternoon activities, so the quality of diet should be high and the quantity should be relatively sufficient. Lunch should have a larger share of staple food and more kinds of non-staple food. It is best to eat fruit once in the afternoon. Eat less dinner because there is little activity in the evening. If you eat too much, on the one hand, it will affect your sleep, on the other hand, it will cause overnutrition. I can't sleep after dinner. The ancients said, "Lying down after a meal is a disease." Have a proper diet, including the time, quantity, type and speed of eating. There should be a fixed meal time for three meals a day. The interval between meals should be 5-6 hours. Breakfast is arranged around 7 o'clock, Chinese food 12 o'clock and dinner is arranged at 6 o'clock in the afternoon.
3.4.2 Pay attention to the collocation of food nutrition.
Nutrition is a means to restore and improve working ability. Nutrition has two functions: one is energy supply function; Second, the compensation function, coaches should care about their food, clothing, housing and transportation while leading athletes to train, and must know the collocation of nutrition. Reasonable nutrition collocation should pay attention to the following points: 1. There should be sufficient sources of calories in food, mainly sugar and fatty foods, supplemented by vitamins and vitamins. 2. Athletes are just the protein that young people need. In order to meet their demand for protein, they should eat as much meat, fish, eggs, milk and beans as possible in their daily diet. 3. Food should contain proper amount of fat to reduce the size of food and reduce the burden of gastrointestinal tract. The demand for protein, powdered fat and sugar is 1: 1: 7 by weight and 9.5:22:68.5 by percentage of heat energy. 4. Pay more attention to the supplement of inorganic salts and trace elements. In sports or competitions, people lose more water, especially in hot environment. It should be rehydrated at 100-200ml each time, with a small amount for many times. Because excessive perspiration will replenish, resulting in the loss of inorganic salts and electrolytes.