Author/C4
In recent years, the health awareness of Chinese people has risen, and everyone has started to exercise in the gym, or ask friends to run, climb, and walk around. Although the body will improve under certain stimulation, the fatigue caused by a lot of repeated exercise will not be treated well. Dealing with it, the long-term pressure accumulation will make the body worse and worse; in order to make the body in a good state to cope with the fatigue caused by exercise, a good recovery is also a must-learn topic for sports enthusiasts!
Warm up before exercise
I believe many people will think, what is the relationship between warm-up and recovery before exercise? But many studies have shown that warm-up is linked to training and injury prevention, and here are the benefits of warming up before exercise:
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By raising the body temperature, the neuromuscular is activated.
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Warming up can activate the central nervous system, allowing the nerves to connect more smoothly with various organs and parts of the body, thereby enhancing the effectiveness of exercise performance.
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Warming up can increase metabolic rate, tissue temperature, and reduce the chance of injury to muscles, tendons, ligaments, etc.
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Warming up can reduce the risk of cardiac responses to increased exercise intensity.
Using rollers and dynamic stretching before training can restore the body’s soft tissues and muscles to a normal elastic state, and can slightly improve flexibility and physical performance, so as to cope with the next exercise and reduce the occurrence of sports injuries.
Post-exercise relaxation and nutritional supplements
What’s your first move following exercising? Packing up to go home, or ready to take a shower? After repeated training or activities, the soft tissues of the body will become relatively tight and lack of water. Therefore, following the exercise, the roller is relaxed or statically stretched, and sufficient water is added, which can effectively avoid the body’s tightness and mobility. Bad question.
In addition, people who aim to lose fat often worry regarding the problem of “eating following exercise will cause all previous efforts to be lost”, but the muscle damage formed following exercise needs to be repaired through adequate nutrition. If the supply is short, it will take longer for the muscles to recover, so following training, please arrange your protein, carbohydrate and fat ratio according to your goals (such as muscle gain, fat loss).
regular sports massage
Regular sports massage can bring a variety of benefits to the body (such as: increased blood flow, reduced muscle tension and nerve excitability, and increased well-being), and can not deal with stubborn positions that are not usually stretched and relaxed.
Sports massage can also create mechanical pressure that increases muscle compliance, arteriolar pressure, and friction increases muscle temperature to help increase blood flow, which in turn increases joint range of motion and reduces the chance of passive and active stiffness (biomechanical mechanisms).
enough sleep
Adequate sleep is the foundation of health and has a significant relationship with physical development, emotional regulation, cognitive performance and quality of life, and there is increasing evidence that the time and quality of sleep in athletes are closely related to sports performance and performance. In addition, sleep can reduce the occurrence of sports injuries and diseases; it is recommended that each person sleep 6.5-8 hours a day without interruption.
Rest is to take a longer road. This sentence is not only applicable in life, but also affects our sports and fitness results. Therefore, in addition to exercising yourself, don’t forget to take good care of your body and arrange muscles regularly. Relax, stretch, replenish nutrition and sleep well every day. If you have any doubts, please seek the assistance of a professional coach!
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