Exercise and fitness are very effective. However, improper exercise can also damage health. I suggest that you hire a sports coach to carry out scientific exercise and fitness according to your health status and exercise prescription.
After excessive exercise, you can stretch your muscles to relieve the pain.
The cause of pain is generally that the muscles produce acidic substances after exercise, and your body can't break down these substances in a short time, which leads to soreness. Doing muscle stretching can help your body break down those acids.
Fatigue caused by short-term strenuous exercise mainly occurs in muscles. After ultra-intense exercise, not only muscles, but also various organs and systems of the human body are involved. In long-term endurance exercise, besides the decrease of ATP and CP, muscle glycogen is also exhausted, which needs to be supplemented by the metabolism of sugar, fat and protein. In addition, a series of changes have taken place in many aspects of the body, such as the obvious decrease of blood sugar concentration, the increase of inhibitory substances such as aminobutyric acid in the brain, and the decrease of water and inorganic salts such as sodium and potassium in the body. Therefore, the fatigue caused by long-term endurance exercise includes the central part and the peripheral part, which is called total fatigue or total fatigue. At this time, the adjustment of nerves and hormones in human body is unbalanced, and the functions of cells and tissues will be weakened, which is particularly sensitive to the lack of glycogen and oxygen.
When exercising, you should use carbohydrates that are easily oxidized and decomposed to supplement energy. Such as bananas, honey and raisins, protein's metabolism is strengthened during exercise, so we should pay attention to supplement protein in time after exercise to prevent sports anemia. If it is ultra-intense exercise, special attention should be paid to supplementing salt and calcium, which can make the disorder of hydrogen ion concentration and osmotic pressure in the body return to normal and relieve muscle fatigue. It is also important to replenish water, but not too much, so as not to weaken digestive function and appetite. Diet should be mainly digestible (mainly sugar) food, while eating some vitamin preparations and alkaline food. If necessary, add some spices to stimulate appetite or drugs to help digestion.
1, relax after exercise
After exercise, you can lie on the sponge mat or rattan mat and rest for a while. When lying flat, your feet should be placed slightly above your head or even at the same height as your head. Never lie on the ground with water vapor. After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms.
2. Massage after exercise
Massage after exercise is an important means to eliminate fatigue. The main methods of massage are shaking, needling, rubbing, patting and rubbing. The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise. The commonly used acupoints of lower limbs are Chengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, low back pain, knee pain and shin pain. When kneading and patting, first massage the big muscles, then massage the small muscles, first massage one side, then massage the other side. If so, give each other a massage. Shu points on the back are mostly located at 1.5 inch near the spine. Massage and relaxation are mainly at 1.5 inch near the spine and Tianzong on the shoulder, shoulder well and scapula, which can relieve back pain and neck stiffness. The combination of several techniques can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs.