1. Use various methods to relax muscles, improve muscle blood circulation, accelerate the excretion of metabolites and supplement nutrition. Such as finishing activities, water bath, steam bath, sauna, physical therapy, massage and so on.

2. Eliminate fatigue by adjusting the functional state of nervous system. Such as sleep, qigong, psychological recovery, relaxation exercises, music therapy, etc.

3. Promote the elimination of fatigue by supplementing a large number of substances lost by the body during exercise. For example, take oxygen, supplement nutrition, and use some Chinese medicines to regulate body functions.

Extended data:

Get out of the misunderstanding

Many people complain bitterly after exercise, feel sore all over and feel very tired for several days. This is normal. Many fitness enthusiasts will feel very tired if they exercise a lot or change their training methods. But the body is tired and needs to be supplemented. How can I make up for it? Many people have such doubts.

Can you recover faster and better by eating more meat and food? This is actually a very common nutrition misunderstanding.

Everyone knows the principle of acid-base balance, in fact, our body also has the problem of acid-base balance. Under normal circumstances, human blood can automatically adjust the pH value to 7.35 ~ 7.45. When our body is "sour", it will accelerate the generation of fatigue, and people will feel tired and weak.

According to the Health Times, Mr. Hideo Hara, a world-renowned doctor of medicine and a Japanese expert, suggested that when more and more acidic substances accumulate in the body, fatigue and diseases will occur. Normal people have an alkaline constitution, and their blood pH is 7.35 ~ 7.45, but these people only account for about 10% of the total population. More people's blood pH is below 7.35, and their bodies are in a sub-health state between health and disease. The most obvious performance is that they are prone to fatigue, which is called acidic constitution.

Learn food collocation.

Eating proper amount of acidic food and alkaline food will maintain the acid-base balance of body fluids, but if the food is not properly matched, it will cause physiological acid-base imbalance. From the point of view of nutrition, acidic food and alkaline food are actually aimed at their effects on the acid-base balance of human body.

When the food is not properly matched and the acidic food in the diet exceeds the required amount, the blood will be acidic and the viscosity will increase, which will make the body feel tired and affect health. At the same time, acidification of body fluids can also mobilize calcium in bones to be free, leading to bone loss and calcium deficiency.

Acidic food contains a lot of protein. Because it contains sulfur, phosphorus and other elements, most of the final products are acidic after human body modification, so it is called acidic food. Although the content of protein in whole grains is not high, it is acidic due to excessive phosphorus.

Because fruits are rich in potassium, magnesium and calcium, most of them are alkaline foods, but they are acidic in the human body, such as plums and prunes, because they contain organic acids that the human body cannot metabolize and directly enter the urine. It should be pointed out that although milk and some dairy products are rich in protein, they are alkaline because they also contain enough calcium.

Alkaline foods Most vegetables and fruits are rich in inorganic salts such as calcium, potassium, sodium and magnesium, and their final products in the human body are alkaline, so they are called alkaline foods. People may think, how can fruits with prominent sour taste, such as oranges and grapes, be classified as alkaline food?

This is because the taste of "acid" is not the standard to judge the acidity and alkalinity of food, but the acidity and alkalinity of their metabolites. Metabolites of organic acids (such as ascorbic acid and oxalic acid) contained in these "acidic" foods are alkaline, so they are still alkaline foods. Some dried fruits such as coconuts, apricots and chestnuts are alkaline foods, while peanuts and walnuts are acidic foods.

Many foods we often eat are acidic. Eating more meat will make our body fluids more acidic, which will only make us "more tired", so we should pay attention to the intake of alkaline food.

When we are engaged in strenuous sports, everyone will feel more or less tired and sore. That's because our body will produce acidic substances during exercise, and the accumulation of acidic substances will lead to physical fatigue. From this perspective, we need "alkaline drinks" to help us "neutralize acid and alkali" and eliminate fatigue and muscle aches more quickly.

From the point of view of nutrition, coke contains carbon dioxide and phosphoric acid, which determines that coke is an "acidic drink". At this time, if you supplement the body with cola containing phosphoric acid, it will aggravate the fatigue of the body, so that the pH in the body cannot be neutralized and fatigue is not easy to recover, so it cannot be recommended as a drink during exercise.

As a sports nutritionist, you should be able to correctly realize that bodybuilders should make up "water" reasonably before and after exercise: it is not advisable to drink coke before and after exercise. Because a lot of electrolytes are lost in the human body during exercise, it is the right choice to drink alkaline sports drinks containing electrolytes after exercise, correct the acidification trend of body fluids, and achieve "acid-base collocation, and exercise is not tiring".

References:

Baidu encyclopedia-sports fatigue