How to make the after motion physical recovery faster

Sports training or physical exercise, how to make physical recovery fast problem, already more and more attention by people. After moving very seriously at home and abroad and eliminate fatigue. Everybody realize clearly only accelerate eliminate fatigue, the human body can better assume new exercise, thus to improve athletic performance and improve the function of each organ system people to exercise, so it has great significance. Practice

1. After finishing activities: the sport after sports activities, also called the consolidation to eliminate end activity, it is fatigue, and improve the physical recovery have very good effect. But in sports practice, some people due to end activities significance, so understanding unclear to end activities that do not pay enough attention, dispensable.

Sports make human body in a series of physiological reaction, these reactions and not with the movement of the stops and die immediately. For example the human body in intense campaign, energy consumption is big, need to absorb large amount of oxygen, but many sports, and no matter how to strengthen the breathing, also cannot meet the need for oxygen when motion, so when acuteness activity muscle is often in oxygen deprivation, especially the work under the internal organs after motion stops continue work, to make up for the shortage of oxygen movement. Suddenly stop motion without finishing activities; This will not only influence oxygen complement, and affect venous blood backflow, throughput, causing the heart then influenced NaoPinXie, transient phenomena such as lower blood pressure. So finishing activities are very necessary. Finishing activities should be generally include deep breathing exercise and mild exercise, quantity not too massive, want to make muscles relax, make the body initiative to quiet progressively recovering after state. For instance in middle-long-distance supine on the rug, can be lifted his legs to wobble, can promote blood backflow, improve blood supply, this to eliminate fatigue have positive significance.

2. After exercise after massage: movement of reflective massage can improve and adjustment to the central nervous system function, eliminate fatigue. In the sports piling up in muscle of lactic acid (anaerobic metabolism product) can be as soon as possible after massage through sports transformations or eduction.

Massage after motion shall generally be 20 to 30 minutes after motion. Massage after the order and begin the first be jog, brush the kneading, press and KouDa, while match with local jitter and passive activity, with parts of the different gimmick can not be choice.

After sports massage can by mutual massage or athletes self massage.

3. Temperature water-bath water baths: wen (30 to 40) to heart activity and nervous system has a calming effect, also can better maintain skin cleanness, remove dust, dirt and sweat, temperature water-bath can feel spirit after frank, thus accelerating fatigue elimination.

4. Ample supply of vitamins and nutrients: violent sports, because of strength and quantity of athletes are bigger, so high demands of the energy consumption and training. As soon as possible to restore physical, it must supply athletes full of vitamins and nutrients. Vitamins can improve human body, enhance the durability of the resistance to infection, and can accelerate fatigue elimination, such as vitamin C can improve some enzyme (lipase) utility, can accelerate muscles phosphoric acid creatine and candy synthesis and stimulates the blood and muscle of the lactic acid back to the normal level as soon as possible. While vitamin C can promote the body oxidation process and reduce the anaerobic produced when motion, shorten recovery. Lack of vitamin C can lead to general weakness, muscles, joints, subperiosteal hemorrhage, easy bone fractures tendency.

Vitamin B1, B2, E etc also can relieve fatigue, improve work ability role, lack of vitamin B1 can happen foot feels obstacle, gastrocnemius muscle spasms, tenderness, extremities quadriceps muscle weakness. In addition to vitamin, except nutrients, such as sugar, fat, protein and mineral also has the adjustment organ function effect, make exercise metabolise reaction among smoothly, still can improve sports ability, promoting physical recovery after exercising. When motion in the consumption of material consists mainly of the diet supplement, anti-israeli reasonable food system helps to physical recovery.

5. Nutritional substances used in order to accelerate the recovery, strength, at home and abroad, many research proof, nutrition items has good effect. At present the nutrients to practical use many, like ginseng, fructus schisandrae, yellow, honey, etc have been applied to practice, and to prove good effect. Such as ginseng has been proven to increase mental, delay fatigue, improve work ability, also can reduce blood cholesterol, promote iron metabolism and rehabilitation intestines and stomach, which can increase endurance. Fructus schisandrae, yellow wait for drug has also been proof can accelerate fatigue elimination.

6. Assure enough sleep: plenty of sleep for protecting human health, eliminate fatigue, restore physical strength is extremely important. Sleep on the cerebral cortex cells may protect, through the sleep that fatigue nerve, muscle gets rest, prevent excessive consumption, promote the cortical cells human organ function recovery, make the next energetic and head. Generally speaking, the daily eight hours of sleep is enough, but because children and teenagers in growth period, sleep time period lengthen appropriately, should guarantee 10-12 hours. In the great physiological load of exercise training period or athletes BiSaiQi, sleep time also will increase.

7. Short of extra stimulus in sports training or competition, give some sensors short stimulation, can improve the corresponding each analyzer excitability; Excited can spread to sports analyzer, which can get rid of fatigue, improve muscle work ability. For example by acid or the sweet water gargle, smell sweet smelling, cold water on the skin, even in short game to restore your eyes blinked hard working ability, eliminate fatigue are beneficial.

8. Oxygen: intense sport or game of fatigue, oxygen to eliminate obviously. Athletes in the long distance runner, after the game with special effects, oxygen is the anaerobic it helps to eliminate as soon as possible.