Fatigue is that the physiological process of the body can't last at a certain level, or the whole group can't maintain a predetermined intensity. When the human body is exercising, the physiological process of the body can't continue to be active at a specific level or the organs can't maintain the predetermined exercise intensity, and the muscles contract repeatedly for a long time, which makes the working ability decline. This phenomenon is called sports fatigue. The causes of fatigue include exhaustion of energy substances, accumulation of metabolites in muscles, hypoxia, imbalance or destruction of internal environment stability, physical or mental fatigue and other different explanations. Therefore, the following situations are also important reasons for exercise fatigue.
1. Intensive training
Continue to carry out large-scale exercise training without obvious rhythm, and do not make necessary adjustments after training for a period of time, or lack necessary adjustments every training week. When athletes have bad symptoms, they still stick to the original training plan. Intensive training can accelerate the decomposition of protein, the accumulation of acid metabolites and the degradation of hemoglobin in the body, and at the same time increase the production of free radicals in the body, which reduces the functional state of the body and accelerates the development of fatigue.
2. Training during illness
Athletes who still participate in large-scale sports during illness or fail to recover after illness will also lead to exercise fatigue and even aggravate their illness.
3. Continuous competition
During the competition, there are many events, and due to the lack of rest after the competition, coupled with fatigue and mental tension during the competition, it is easy to cause sports fatigue.
4. The training is not systematic
In training, if there is no systematic training plan, athletes will practice hard for a period of time when they are in good condition, and stop training completely when they are in bad condition, or pay insufficient attention to the characteristics of different sports years, ages and training levels. Excessive exercise of individual athletes can also lead to fatigue.
5. Poor mental state
Athletes are prone to fatigue when they participate in large-scale training and competitions under the condition of low mood and heavy psychological burden.
6. Lose weight for a long time before the game.
This sport is often weightlifting and wrestling. In order to lose weight before the game, athletes usually carry out weight-bearing training with hunger and thirst as the main way for nearly half a month.
Second, the elimination methods of exercise fatigue
The way to overcome fatigue lies in the measures to eliminate fatigue and restore physical fitness. It is very important to take anti-fatigue substances and take correct and effective methods to reduce muscle fatigue.
1. Develop good living habits
First of all, forming the habit of regular activities every day will form a dynamic stereotype in the cerebral cortex. The establishment of dynamic stereotype is the automation and economy of body activities, which can reduce the physiological burden of the body, improve the health and work efficiency of the body and help to eliminate fatigue. Secondly, overcoming the bad habit of smoking and drinking in life is also an effective way to maintain good physiological function, promote health and prevent fatigue. Thirdly, sleep is a good way to eliminate fatigue and restore physical strength. 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, sleep 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. If the training is arranged in the morning and afternoon, take a nap at noon (1_5~2 hours).
organize activities
Finishing after exercise is an effective measure to eliminate fatigue and promote physical recovery. Its principle is that finishing after exercise can make the body better transition from nervous state to quiet state. After exercise, the internal organs need to work at a high level to make up for the lack of oxygen during exercise. If the body's static posture interferes with the strong breathing action because of sudden immobility, which affects the supplement of oxygen, and at the same time, the blood output suddenly decreases and the blood pressure drops sharply, it will cause temporary cerebral anemia and even shock, so we should pay attention to the ending activities after exercise. Try to choose some sports to relax the work team. For example, after a fierce competition, gradually turn to jogging and walking, while taking a deep breath, bending your legs, relaxing your swing, massaging, etc. After carrying out weight-bearing exercises, you can arrange muscle relaxation exercises such as light jumping and jogging.
3. Reasonable nutrition
The substances consumed during exercise need to be supplemented by nutrients in the diet, and different exercises need different nutrients. Speed exercise: The diet should contain more easily absorbed sugar, vitamin B and vitamin C, and should also eat more alkaline foods such as vegetables and fruits. Endurance exercise: provide more sugar, vitamin B, vitamin C and phosphorus. Strength training: It is necessary to increase the supply of protein and vitamin B2. In addition, the supplementation of sodium, potassium, calcium and magnesium is also very important. Sensitive exercise, dietary calories are not easy to be too much, so protein, vitamin B2, vitamin C and phosphorus should be supplemented. In addition, the supplement of Na+ after exercise is very important to promote the recovery of fatigue after exercise. Supplementing nutrition in time according to the needs of different exercises can not only improve the body's anti-fatigue ability, but also help to eliminate fatigue after exercise.
massage
Massage can promote telangiectasia, improve blood circulation of muscles, eliminate metabolites in muscles, and play a role in calming the central nervous system; Contribute to the recovery of normal brain function; It helps to eliminate local muscle fatigue and achieve the purpose of promoting recovery. Massage should be based on the characteristics of exercise and fatigue, and the most burdened part is the focus of massage. The muscles are mainly kneaded, and pressing, shaking and tapping are alternately used. In the muscle area, elbows and feet can also be used. Joints are mainly kneaded, interspersed with pressing, kneading and pulling. Massage begins and ends by pushing and kneading. Massage is usually carried out after training and competition. When athletes are very tired, they should rest for 2-3 hours before massage.
5. Psychological adjustment methods
Psychological adjustment is to eliminate fatigue by adjusting the function of cerebral cortex. Qigong, mind and relaxation exercises all belong to this category. Psychological recovery is mainly mental activity, which is realized through certain formulaic hints. Relaxation exercises and breathing adjustment are commonly used. Such as: psychological suggestion in the natural and comfortable state of the whole body. When designing argot, we don't need to consider language modification and logic. The recommended relaxation time is about 10 minute.
Take a hot bath.
After the competition and training, taking a warm bath can promote blood circulation, accelerate the removal of metabolic wastes in the body, improve the nutrition of neuromuscular, increase sweat gland secretion, relax muscles, soothe the nerves and make the body recover as soon as possible. The water temperature is 42℃. The time is 10~l5 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. In addition, hot compress can also eliminate muscle fatigue.