1, cold first and then hot.

It's best to take a cold bath after training, or apply cold compress to the exercise muscles. For example, after long-distance running, not only stretching and massage should be carried out, but also ice compress should be carried out to slow down the metabolism of the body. Cold or warm water bath can relieve the fatigue of the body.

It is best to do hot compress after 24-48 hours. Hot compress can improve the blood circulation of superficial muscles, but it can't reach deep muscles, so it needs to be combined with acid discharge training.

Step 2 supplement nutrition

Usually, taking a lot of carbohydrates within 2 hours after training is beneficial to restore muscle glycogen level. Choose to eat more fruits and vegetables and supplement protein, such as apples, bananas, pears, grapes, pineapples, cherries, peaches, lemons, mangoes and watermelons. These fruits are alkaline foods and have anti-muscle fatigue effects.

3. Acid training

Acid excretion training will be carried out 24 ~ 48 hours after exercise. Through slow muscle movement, strengthen the blood circulation of deep muscles and remove lactic acid accumulated in muscles.

Specific actions are:

Squat down, find something to hold, and slowly squat down until your thighs are parallel to the ground. If muscle soreness increases and affects balance, you can support your hands and increase your sense of balance. Squat down and stand up slowly. Do it 20 to 30 times 10 times each time.

Do 1 minute leg stretching after completion.

The method of stretching is to hold the fixture in one hand to keep the body balanced, then one leg is used as a support leg, the knee joint of the other leg is bent upward, and the other hand holds the front side of the ankle and pulls it upward; Feel the obvious stretching feeling on the front side of the thigh, and try to make the heel of the flexion leg touch the hip for 30 seconds to 1 minute; Stretch with the other leg

Relaxation running in the recovery period after training can reduce the blood lactic acid content and restore the normal metabolic level and pH value of the body.

It is best to start to relax and run at 50% intensity, which has a good effect on eliminating lactic acid. With the decrease of blood lactic acid concentration, adjusting 50%-40%-30% intensity of relaxation running is the best effect to eliminate lactic acid.

Another way is to ride a bike, which is the same as relaxing running. The advantage of riding is that there is less pressure on the feet, and the two can exercise alternately.

4. Late massage

Generally, massage is placed after 48 hours of training. "Acid excretion in vitro" is carried out by massage. Massage the muscle itself, the principle is to squeeze and push along the direction of the muscle. Be careful not to press the bone ends, soft tissues and acupoints at the joints, and do not use the method of pulling the joints quickly, which may increase the chance of injury.

According to yoga and traditional Chinese medicine, excessive exercise will greatly damage vitality (also known as "Qi" or Sanskrit "Prana") and consume internal organs, which will not only lead to increased stress, but also weaken the body's ability to cope with stress and make diseases take advantage of it. When sedentary people start to exercise, if they do too much and are too enthusiastic, it will bring various side effects and even lead to more serious consequences such as heart disease.

There is evidence that when you are extremely tired, the digestive system can't work normally, and indigestion is the root of many diseases. Excessive physical exercise will increase the chance of respiratory tract infection, increase the chance of injury and chronic pain, and accelerate the aging of the body.

1, one-time or long-term intensive training can cause the function of hypothalamus-pituitary-gonad axis to be inhibited, and the blood testosterone level to decrease, which is characterized by poor excitability, decreased sense of competition and slow recovery of physical fitness. Testosterone is the main anabolic hormone in human body, which promotes the intake of amino acids, the synthesis of nucleic acids and protein, the growth of muscles and bones, the secretion of red blood cells, the reserve of myopoietin, and the aggressiveness and enterprising spirit of men.

2. After a long time and a large amount of exercise, the incidence of sports anemia will increase. This kind of anemia is mostly iron deficiency anemia, and the reason is unknown. On the contrary, anemia will lead to a decline in athletic ability.

3, excessive exercise can cause sports hematuria and proteinuria, sports asthma and other attacks.

References:

Excessive exercise _ Baidu Encyclopedia