Fatigue is a relatively complex process that inevitably arises from sports training, which has a great impact on the improvement of running performance and the performance of technology.
In serious cases, it will affect the health of the body. There are many ways to eliminate and recover fatigue, and we should further understand the causes of sports fatigue, master the reasons for fatigue, and make adjustments to achieve the fastest recovery.
After running exercise the body will produce the feeling of fatigue, mainly showing muscle strength decreases, contraction slows down, muscle stiffness, swelling and pain, uncoordinated movements, slow brain response and lack of concentration. It is important to eliminate fatigue in time after running, it can ensure the continuation of exercise, is an important guarantee to improve athletic ability.
Fatigue is a normal physiological phenomenon, a change in physiological function that is bound to occur at a certain stage of exercise, and athletic fatigue is a temporary decline in athletic ability and physical function caused by exercise.
Non-Exercise Running Fatigue
Many people do not realize the significance of sleep to running training, and often even sacrifice sleep time due to work and life. However, in fact, there are data showing that sufficient sleep can improve training and performance.
On the contrary, lack of sleep will increase running fatigue. An additional hour and a half of sleep a night will play an important role in slowing fatigue. Recent studies show that sleep helps runners recover in time; so adding some extra hours of sleep on the weekend may be a help.
Many people choose to run is to lose weight and slim, and before running will be through diet to achieve the best results of sports weight loss, but in fact, if long-term calorie intake is insufficient will lead to female amenorrhea (or reduced menstrual cycle), nutrition and energy balance in running training also plays a huge role.
Low grade fuel will make your engine run poorly. One of the early signs of inadequate energy intake during training is fatigue. The key to lean body mass is a balance of intake and expenditure.
Life is not what you want it to be, there are always little bumps that disturb your mind, and these are often a potential factor in running fatigue. These troubles may be the stock market a green, may be with the object of a falling out, may also be the office politics of the trouble, these will hinder running training. When you try to force yourself to become a superhero in work and life, in such a state and then go running, fatigue increases instead. So, while on the up and up, you also need time to relax, reduce stress and have a good run.
Eliminate fatigue methods if not timely eliminate fatigue, it will cause the accumulation of fatigue, resulting in sports injuries, mental burnout, loss of passion for exercise, and in serious cases, overtraining. Usually the main methods to eliminate fatigue after running are
After running a warm bath is a simple and easy way to eliminate fatigue, warm bath can stimulate vascular expansion, promote metabolism and blood circulation, which is conducive to the transport of nutrients and the elimination of metabolic substances in the organism.
Warm water bath water temperature to 40 ℃ ± 3 ℃ is appropriate, the temperature should not be too high, the time for 10 to 15 minutes, do not exceed 20 minutes, so as not to aggravate fatigue. In addition, it should be noted that it is not appropriate to take a warm bath immediately after exercise, but should rest for more than 40 minutes, and then take a bath after the body has calmed down.
Massage is a common means to eliminate fatigue, massage can not only promote the conversion of cortical excitation and inhibition, so that the neural regulation of energy supply back to normal, but also back to promote blood circulation, strengthen the local blood supply, eliminate fatigue.
Massage in the usual sense refers to artificial massage, artificial massage is divided into full-body massage and local massage, full-body massage should be carried out after 2.5 to 3 hours of training; local massage can be carried out in the training process or after the end of training, can be carried out between peers, can be regarded as part of the finishing activities, time in 10 to 15 minutes, mainly used to eliminate muscle stiffness and local fatigue. In addition to manual massage, there are specialized vibration massage, air pressure massage, water massage, etc.
Psychological means is also one of the important ways to accelerate the elimination of fatigue after running. The psychological means usually used are relaxation training, breathing adjustment, hypnotic suggestion, psychological adjustment, etc.
The main purpose is to relax the muscles through induced language and self suggestion, and to improve and recover the functions of nerve, respiratory and circulatory system quickly, so that the fatigue of the body can be eliminated as soon as possible.
What should I eat for running fatigue?
High nutrition consumption, body dehydration and mineral loss are all reasons why the body feels fatigued after running.
Supplement With Liquid Food After Exercise
Porridge, soup and fruits and vegetables with more water (such as tomatoes, grapes, watermelon, etc.). These fluids carry a lot of water and vitamins, which quickly help the body to be replenished.
Eat more food containing high protein human calorie consumption is too much will also feel fatigue, so you should eat more protein-rich tofu, lean meat, fish, eggs, etc.; of course, supplemental protein can not be blind, do not just a big fish, such as fish is acidic food, eat fish after exercise, will make the blood acidification, plus the body produces a lot of lactic acid, will aggravate the degree of fatigue.
Hydration As long as you have exercised, you will have the experience that there is a feeling of thirst during exercise, when drinking a lot of water will produce a bad stimulus to the stomach. But thirst is not right to hold back, as long as you feel particularly thirsty, it means that your body is in a state of dehydration. In fact, you can also properly hydrate during exercise to prevent your body from dehydration.
Supplemental Alkaline Food
After exercise, you should focus on replenishing alkaline food. After heavy exercise, a substance called lactic acid is produced, resulting in acidification of body fluids. In order to correct acidification and maintain the acid-base balance of body fluids it is necessary to eat more alkaline foods after exercise.
Tofu, dried tofu and various soy products, as well as fresh fruits, melons and various vegetables, sesame, soy, ginger, kelp are good alkaline food, these foods can be digested and absorbed by the body, can quickly reduce the acidity of the blood, neutralize the balance to reach a weak alkaline, so as to eliminate fatigue.