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).

lukewarm bath

Taking a hot bath after training is the easiest way to eliminate fatigue. Warm water bath can promote blood circulation, regulate blood flow and strengthen metabolism, which is beneficial to the transport of nutrients and the elimination of fatigue substances in the body. Water temperature 42℃ time 10 ~ 15 minutes, no more than 20 minutes. After half an hour of training, you can also take a cold and hot bath. Cold water temperature 15C, hot water temperature 40C. Cold shower 1 min, hot shower for 2 minutes, alternating 3 times.

massage

Massage is an important means to eliminate fatigue. Among them, manual massage is the most popular method for athletes to eliminate fatigue, but due to the limitation of manpower, it can not meet the needs. Now, various methods have been developed to replace manual massage, such as:

1. Mechanical massage includes massage chair, belt massager, massage bed, roller relaxer and small massage equipment.

2. Hydraulic massage, such as pulse hydraulic massage machine.

3. Air pressure massage such as air pressure massage clothes, air pressure massage pants, foot air pressure massager, high and low pressure cabin, negative pressure cabin, etc.

Absorb oxygen

The effect of inhaling 2 ~ 2.5 standard atmospheric pressure hyperbaric oxygen in hyperbaric oxygen chamber has been initially confirmed. Hyperbaric oxygen can increase blood oxygen content, reduce blood carbon dioxide concentration, raise PH value and improve tissue oxygen reserve, and has obvious curative effect on extreme fatigue, muscle soreness, stiffness and acid-base imbalance caused by training. Especially for boxing, wrestling, judo and other athletes who are often hit by the head, it has the effect of relieving headache and dizziness and improving sleep. Negative oxygen ions are also used to eliminate fatigue. Some people observe the effect of negative oxygen ions plus playing music to eliminate fatigue. It is found that it can improve the muscle strength of back muscles, improve cardiopulmonary function and increase hemoglobin concentration.

nutrition

The consumption of various nutrients increases during exercise, and timely supplementation after exercise is helpful to eliminate fatigue and restore physical strength. Sugar, vitamin C, vitamin B, water, etc. Should be fully supplemented.

medical science

In order to eliminate fatigue as soon as possible, some drugs can be used appropriately. Such as Huang Mao, Du Wujia and Shen Sanqi. All of them have the functions of regulating central nervous system, dilating coronary artery, invigorating qi and strengthening tendons, and have a certain effect on eliminating fatigue. Royal jelly, ginseng and pilose antler have good effects of nourishing blood and invigorating qi.

Psychological rehabilitation

It can eliminate fatigue by regulating the function of cerebral cortex. Qigong, mindfulness, relaxation exercises and so on all belong to this category.

Five kinds of food to eliminate fatigue

1. Alkaline food (fruits and vegetables). Fatigue is caused by acidic environment. Eating more alkaline foods can neutralize the acidic environment, reduce the acidity of blood and muscles, increase tolerance and eliminate fatigue.

2. Caffeine foods (tea, coffee, chocolate). Caffeine can increase respiratory frequency and depth, promote adrenal gland secretion, excite nervous system and enhance anti-fatigue ability.

3. High protein foods (tofu, milk, pork, beef and mutton, poultry, fish, etc.). ) Too much heat consumption makes people tired. Supplementing heat in time can eliminate fatigue.

4. Foods rich in vitamins: fresh dates, oranges, sweet potatoes, potatoes, liver and kidney of meat animals, milk, peas, eggs, oatmeal, spinach, lettuce, etc.

5. Other tonics and snacks. Ginseng and tremella can enhance the body's resistance, invigorate qi and promote blood circulation, improve the nervous system and relieve fatigue. Malt can enhance endurance and conditioned reflex, making people sensitive.

Food for relieving fatigue

1, high protein food; Tofu, milk, goat's milk, eggs, beef, mutton, home

Foods rich in high protein, such as poultry and fish, can replenish the calories consumed by the human body in time.

So as to quickly eliminate human fatigue.

2. Alkaline food: Alkaline food has the function of balancing high acidity in human body.

So as to achieve the effect of restoring physical strength. Banana, cucumber, eggplant and other fruits and vegetables are rich in nutrition.

Rich in alkalinity, it is beneficial to eliminate fatigue.

3. Vitamins and foods rich in vitamins: vitamin B 1, B2, B6 and vitamins.

C and so on. It is an indispensable substance for human body, which can relieve the accumulated metabolites in the body as soon as possible.

Things, make the human body full of vitality again. Vitamin e can also resist aging and eliminate fatigue. this

In addition, beans, carrots, pig liver, sheep liver and miscellaneous grains all contain multivitamins.

4, tea: tea is rich in alkaloids and caffeine, and contains vitamin C and

Other nutrients, drinking tea can enhance respiratory function, refresh and promote adrenaline.

Secretion helps to relieve fatigue.

5. Chinese medicine: ginseng, notoginseng, ganoderma lucidum, Schisandra chinensis, acanthopanax senticosus and silver in Chinese medicine.

Ear, Ophiopogon japonicus, Ejiao, etc. It has the effects of consolidating the body constitution, strengthening yang, benefiting qi, producing sperm, promoting blood circulation and removing blood stasis.

It can improve the mechanism of human nervous system, increase human activity and eliminate fatigue.