Methods to eliminate fatigue after running

(One) Organize sports

After strenuous exercise, sudden stops, it will affect venous return, lower blood pressure, a lot of blood concentrated in the legs, causing the brain adverse reactions. Therefore, the exercise should be done after finishing exercise, finishing exercise is known to be active rest, including jogging, exercise a variety of joint activities as well as the muscles stretching exercises. Jogging after strenuous exercise,  nike free run mens can make the cardiovascular system, respiratory system remains at a high level, is conducive to muscle metabolites - the exclusion of lactic acid. Running after doing joint exercise and stretching exercises can make tense muscles relax, improve muscle blood circulation, relieve muscle soreness and stiffness levels, eliminating local fatigue in the prevention of sports injuries also have a good effect.

(Two) warm water

Running after a warm bath is a simple and easy way to eliminate fatigue; warm bath can stimulate vasodilatation, promote metabolism and blood circulation, and help the body transport nutrients and metabolites eliminated. Warm bath water temperature to 40 ℃ ± 3 ℃ is appropriate, the temperature is not too high, for 10 to 15 minutes, not more than 20 minutes, so as not to aggravate fatigue. In addition, we should note that immediately after exercise should not be performed on a warm bath, but should rest 40 minutes or more and other body calm down later water bath.

(Three) Massage

Massage is a common means to eliminate fatigue, massage not only can promote cortical excitability and inhibition of the conversion, nike free run women the nerve supply to restore normal regulation, but also back to promote blood circulation, strengthen the local blood supply, reduce fatigue. The usual sense of the massage is manual massage, body massage and manual massage is divided into partial massage, body massage after training should be 2.5 to 3 hours; partial massage in the training process, or after the end of the training, you can peer between carried out, can be regarded as part of the activities finishing time of 10 to 15 minutes, mainly used to eliminate muscle stiffness and local fatigue. In addition to manual massage, there is a special vibration massage, air massage, water massage.

(Four) sleep

Good and adequate sleep is to eliminate fatigue and resume physical strength one of the most direct and most effective and most economical good way. Human sleep, most of the cerebral cortex in the inhibitory state, the excitatory process reduced catabolism is at the lowest level, while anabolic relatively active, which is conducive to the accumulation of energy in the body and each organ system fully restored. In general, adults should ensure that there are eight hours a day of sleep, adolescents should sleep longer, especially in the large amount of exercise treadmill exercise, and sleep time should be extended. Sleep should pay attention to create a quiet, well-ventilated environment;    nike air max 2012 this will help to improve the quality of sleep.

(Five) reasonable diet

Proper nutrition is to eliminate tiredness or fatigue, an important means of prevention. After running, dietary supplement energy aspects should pay special attention and vitamins, especially sugar, vitamin C and B vitamins, you should choose to eat nutritious and easy to digest foods, eat more fresh vegetables, fruits, and eat less fried and processed foods. Summer or sweating for a long time, you should replenish minerals and water. In addition, long-distance running after the event should be appropriate to eat some alkaline foods such as kelp, seaweed, a variety of fresh vegetables, fruits, soy, dairy and rich in fat-soluble vitamins and iron in animal liver, etc. These foods digested and absorbed through the body, you can quickly reduce the acidity of the blood, neutralizing alkaline balance to achieve, help eliminate fatigue.

(Six) mental relaxation

Psychology is also a means of accelerating after running one important way to eliminate fatigue, usually means there is psychological relaxation training, breathing adjustment, hypnotic suggestion, psychological adjustment, qigong, mainly through induction of language and self-suggestion to relax the muscles, neurological, nike basketball men shoe respiratory and circulatory system function rapid improvement and recovery, so that the body as soon as possible to eliminate fatigue.