After exercise, what kind of relief methods do you usually have? Is it time to rest after exercise, or do you stretch? What kind of movements do you usually do when you exercise your body? For many people, exercise is an indispensable item, because it can protect the body. Now there are many people like to exercise, especially some men, usually the amount of exercise is more, after exercise, what do you do to relieve the body of acid? Today, let's talk about how to eliminate muscle soreness after exercise?
How to eliminate muscle ache after exercise?
1. Nutrition supplement:
During the 2 hours after training, a large amount of carbohydrates will be consumed during this period to recover the muscle glycogen level, so you should have a meal within 2 hours after training. General fitness training does not need to take tonic, pay attention to timely supplement carbohydrate, eat more fruits and vegetables and food protein can be.
2. Body massage:
The purpose of massage is to relax muscles. The main parts of massage are limbs, neck, back and waist.
3. Don't stop activities immediately:
For example, after running, don't stop to rest immediately, but take long activities, such as jogging. Gradually stop exercise, it takes about 10-20 minutes to release the lactic acid produced by exercise.
4. Proper stretching of muscles:
Static stretching and stretching muscles can accelerate the relaxation of muscles and contribute to the recovery of spasmodic muscles. Or shaking the limbs, shaking, flapping the thigh or upper arm, then shaking the lower leg or forearm.
5. Relax after exercise:
After exercise, you can lie on the sponge mat or rattan mat for a rest. When lying flat, the position of the feet should be slightly higher than the head or even with the height of the head. Do not lie on the ground with water vapor.
6. Proper cold compress:
After high-intensity training, cold compress the target muscle with ice bag immediately, generally for 10 to 15 minutes. Keep clothes or towel between ice bag and skin to prevent frostbite.
7. Take a cold bath:
Due to the destruction of muscle micro structure after exercise, hot bath or hot compress will accelerate the blood circulation of injured muscle, which will aggravate the damage of muscle micro structure. After heavy training, if you take a hot bath, the next day will be more painful than the next day after a cold bath.
At the same time, hot water bath can accelerate the metabolism of muscle tissue, and the training before hot water bath has consumed a lot of muscle glycogen, and then continue to accelerate metabolism with hot water bath will increase people's fatigue and even reduce blood sugar. After training, people will feel more tired and sleepy when they take a hot bath, while those who take a cold bath or a warm water bath will feel less tired.
But it's worth noting: don't massage the target muscle and soft tissue immediately after training. The reason is similar to the principle of not hot compress immediately after exercise. Immediate massage will increase the damage of muscle microstructure, increase the damage of body and slow down the recovery speed. The general massage is 48 hours after training. If the trainer still feels leg muscle pain, it shows that the trainer's ability to de lactic acid is weak, and there is still lactic acid residue in muscle tissue. At this point can be used to massage "external force of acid.".
8. Hot compress:
After 72 hours of training, the micro structure of general muscles is destroyed and healed. Through the methods of cold compress, strengthening stretching and nutrition supplement, muscle soreness will disappear.
But some do not exercise for a long time, the ability to resist lactic acid is poor, there may be pain, at this time the use of hot compress method. Hot compress can accelerate the blood flow to remove the residual lactic acid and other metabolites around the healing tissue, and bring fresh blood rich in nutrition and oxygen to the target muscle, providing more nutrients for excess recovery.
9. Increase activities:
Sitting still immediately after strenuous exercise can lead to muscle stiffness. Many people often give up exercise because of this, which is actually wrong. If the physical and mental conditions allow, you can appropriately increase the amount of exercise, such as standing up and walking or doing some stretching exercises. This way can effectively promote the decomposition of lactic acid, help relieve muscle tension and muscle stiffness, and relieve pain to a certain extent.
10. Sleep recuperation:
When muscle soreness is caused by a muscle tear, it takes time to recover. When we sleep, the body produces more growth hormone to help rebuild muscles.
After exercise, it is also necessary to stretch the body, because the muscles in this period are in the state after exercise, and they need to be relaxed and relaxed properly. At ordinary times, we should strengthen our physical exercise, because it is conducive to our health, can promote the blood circulation, discharge the body of excess toxins and garbage. These are very good exercise for the body, but also need everyone to pay attention to the method.
