How to recover from fitness exercises?

Although exercise brings many benefits to the body, the process of exercise is actually a process of loss. Therefore, we will feel tired, hungry and thirsty after exercise. These are all signals from the body telling us that we need to replenish energy. Therefore, we should replenish our physical strength by eating properly after exercise to make our body healthier. So, what kind of food should we eat after exercise to better replenish our physical strength?

1. Post-exercise massage: Post-exercise massage can reflexively improve and regulate the function of the central nervous system and eliminate fatigue. Lactic acid (anaerobic metabolite) accumulated in the muscles during exercise can be converted or discharged as quickly as possible through post-exercise massage.

Post-exercise massage should generally be performed 20-30 minutes after exercise. The order of massage can be light pushing, rubbing, kneading, pressing and tapping at the beginning, and local shaking and passive activities can be combined at the same time. The technique can be selected according to different parts. Post-exercise massage can be mutual massage or athlete's self-massage.

2. Warm water bath: Warm water bath (water temperature 30-40) has a calming effect on heart activity and nervous system. It can also better keep the skin clean, remove dust, dirt and sweat. After a warm water bath, you can feel refreshed, thereby accelerating the elimination of fatigue.

3. Supply adequate vitamins and nutrients: Intense physical exercise places high demands on athletes due to its high intensity and volume, and training consumes a lot of energy. In order to restore physical strength as quickly as possible, athletes must be provided with adequate vitamins and nutrients. Vitamins can improve the body's endurance, enhance resistance to infectious diseases, and accelerate the elimination of fatigue. For example, vitamin C can improve the effectiveness of certain enzymes (lipase), accelerate the synthesis of creatine phosphate and glycogen in muscles, and promote the recovery of lactic acid in blood and muscles to normal levels as soon as possible. At the same time, vitamin C can promote the body's oxidation process, reduce the oxygen debt generated during exercise, and shorten the recovery period. Lack of vitamin C can lead to general weakness, muscle and joint pain, subperiosteal bleeding, and easy fractures.

We have learned what to eat after exercise to quickly replenish our physical strength, but it does not mean that we can eat a lot after exercise. The scientific and reasonable method should be to eat about 1 hour after exercise, otherwise the blood in the muscles has not fully flowed back to the stomach and intestines. Eating at this time will affect the normal digestive function of our stomach and intestines.