How to recover after exercise?

Exercise is the foundation of physical fitness. In life, many people are busy with work all day and have no time to exercise. Some people want to do morning exercises, but they are worried that it will be difficult to recover their physical strength after morning exercises, which will affect their normal life and work, so they are often very entangled. In order to help people persist in exercise and recover their physical strength in time after exercise, we asked the editor to introduce how to recover physical strength after exercise?

1. Relax after exercise

After exercise, you can lie on a sponge pad or rattan mat to rest for a while. When lying flat, your feet should be placed slightly higher than your head, or at the same height as your head. Never lie on the steamy ground. After resting for a while, you can do headstand or wall handstand for 3-10 seconds. You can do it several times. This is good for blood flow back to the heart from the lower limbs. Then shake your limbs, first shaking and patting your thighs or upper arms, and then shaking your calves or forearms.

2. Post-exercise massage

Post-exercise massage is an important means to eliminate fatigue. The main massage techniques include shaking, acupressure, kneading, tapping, and pushing. The first step is to shake the limbs, mainly to relax the elbows, knee joints and muscle groups of the limbs; commonly used acupoints on the upper limbs include Pianli, Quchi, Shouwuli, Biyuexu, etc., which can relieve soreness and swelling in the arms and elbows, as well as various discomfort symptoms caused by exercise such as shoulder and arm pain, neck cramps, etc. Commonly used acupressure points for the lower limbs include Chengfu, Weiyang, Chengshan, Kunlun, Zusanli, etc., which can relieve symptoms such as pain in the lumbar, sacral, buttocks and thighs, leg and foot cramps, stiffness and pain in the waist and legs, stiff neck, low back pain, and soreness in the knees and shins. When kneading and tapping, massage the large muscles first and then the small muscles. After massaging one side, massage the other side. In this way, you can massage each other's whole body. Most of the Shu points on the back are located 1.5 inches away from the spine. Massage and relaxation are mainly focused on the points 1.5 inches away from the spine and the shoulder's external shoulder point, Jianjing point, and Tianzong point on the shoulder blade. This can relieve back pain and neck stiffness. Combining several techniques can achieve a good relaxation effect and quick recovery. It also has health-care effects on the human body's internal organs.

3. Nutrition intake:

It is important to understand that food that helps with recovery is not just for after a competition, it is equally important after regular training. Athletes who regularly engage in long, high-intensity training should continually replenish the glycogen, water, and potassium they consume throughout the day. Furthermore, carbohydrates and water should be replenished as soon as possible within 30 minutes after training to allow for rapid recovery. Doesn’t it sound unrealistic? As you raise your hands to congratulate each other, you can also pick up a bottle of juice or sports drink. Once you've chosen a recipe that works for you, enjoy the foods.

In life, we must pay attention to our health. If we want to be healthy and happy and work well, then we should first have a good body. Therefore, we must do scientific exercises and exercise more often to have a healthier body. The above editor introduces how to restore physical strength after exercise. I hope the editor’s introduction can provide some help to those who love sports.