How to prevent sports fatigue effectively

Many times, we all feel tired, especially after some exercise, most of the time we will feel tired, and this feeling of fatigue is generally normal. But if we feel tired every time we exercise, or even feel tired after a little bit of exercise, then this may indicate some potential problems in our body. So, at this time, how can we prevent and treat sports fatigue effectively? For this question, we still need to have a deep discussion before we can get the answer.

There are several ways to prevent and treat sports fatigue:

1. Scientific fitness and exercise are the most important preventive measures

For ordinary amateur sports enthusiasts, exercise is more for relieving stress, promoting health, reducing body fat, etc. Therefore, when exercising, you should reduce competitiveness and increase entertainment so that you can enjoy the process of exercise; at the same time, try to diversify sports as much as possible, avoid a single exercise method, and strive to exercise every part of the body. When choosing a sport, you should also choose according to your personal situation, and plan step by step, from slow to fast, less to more, short to long, simple to complex. Treat exercise as something as important as eating and sleeping. Don't interrupt it for a long time and stick to it consistently.

2. Pay attention to minor injuries and illnesses

A large part of chronic injuries is caused by the unscientific and unreasonable arrangement of exercise volume during fitness exercises, which causes excessive fatigue in some parts of the body and ultimately leads to overwork injuries. Some people also develop chronic injuries because they did not receive proper treatment for an acute injury during fitness exercise or they resumed exercise before the injury was fully recovered. Therefore, during fitness exercises, special attention should be paid to timely and accurate treatment of acute injuries, and the intensity and time of fitness exercises should be arranged scientifically and reasonably, the amount of exercise should be controlled, and the occurrence of various tissue injuries should be avoided.

3. Prepare activities thoroughly

Be sure to do adequate warm-up exercises before fitness exercises, which can effectively reduce the occurrence of sports injuries. Warm-up exercises can not only increase the excitability of the central nervous system and overcome the body's physiological inertia, but also increase the number of open capillaries in the muscles and improve muscle elasticity. At the same time, they can also improve the function of motor organs, enhance the elasticity of ligaments, increase the synovial fluid in the joint cavity, and prevent muscle and joint damage. When doing fitness training without warm-up exercises, the body's functions can be exerted at maximum efficiency within 20 to 30 seconds, while the internal organs can only exert their maximum working capacity within 2 to 3 minutes. If the functions of internal organs cannot adapt to the requirements of muscle movement, it will not only affect athletic performance, but also cause dizziness, nausea, vomiting, and even shock. Therefore, the potential dangers of doing fitness exercises without warm-up exercises are very great.

4. Pay attention to relaxation between exercises

When you are looking at some fitness plans or instructions, you will definitely notice that it will say rest for xx seconds (usually ranging from tens of seconds to several minutes) between each movement. Don't ignore this short rest time. During fitness exercises, this small rest can eliminate muscle fatigue more quickly and prevent sports injuries caused by local overload.

In addition, relaxation should be carried out according to the specific fitness program. If the program focuses on upper limb exercises, you can do some lower limb exercises in the intervals. This can improve blood supply, deepen the inhibition of fatigued nerve cells in the limbs, and allow them to rest, which has positive significance for eliminating fatigue and effectively preventing sports injuries.

Sports fatigue is something that many people will encounter. In reality, when some people encounter this situation, they often do things that hurt their bodies out of ignorance. However, through the understanding of the above article, I believe that when you encounter this situation again in the future, you will definitely choose the most appropriate method to solve it. Only in this way can we ensure that sports fatigue is dealt with as quickly as possible and health is restored.