How to recover quickly after swimming?

Swimming is a very entertaining activity. However, swimming consumes a lot of physical energy. What should you do to quickly recover your physical strength after swimming?

No matter who you are, you may feel excessive fatigue and physical discomfort after swimming. Whether you are an athlete or go swimming for leisure, you must pay attention to replenishing your body's energy and recovering. After swimming, you should drink some water and eat some food to replenish the nutrients needed by the body. Without proper material supplements, the various discomforts after swimming will become more and more obvious. The method of drinking it is: mix a little salt and high-quality oral liquid with distilled water or mineral water, and put it in a magnetized cup. After training, drinking magnetized mineral water first can replenish the water needed by the body, reduce blood concentration, accelerate metabolism, promote blood circulation, improve acid-base balance, improve metabolic level, enhance biomagnetic field effect, and help improve brain function.

Methods for recovering from fatigue after swimming 1. Psychological recovery methods

Psychological recovery methods include relaxation training, breathing adjustment, hypnotic suggestion, psychological adjustment, etc. The relaxation training is done by lying on your back with your legs stretched out and your arms naturally stretched out at your sides, gradually relaxing from head to toe. Each time, relax for about 10 minutes and do it once a day. Breathing adjustment method: inhale - hold your breath - exhale. The ratio of inhaling to holding your breath is about 3 to 2 . Breathe naturally and pay attention to how refreshed your body feels. Your body will relax for one minute.

In addition, hypnotic suggestion and hypnotic rest are also important methods to restore athletes' athletic ability. It can help the body eliminate fatigue or excessive tension in a short period of time and get sufficient rest. You can choose the hint words at will. Commonly used ones include " I feel very relaxed " and " I can get enough rest " . This includes arranging a good living environment and daily life, maintaining a friendly atmosphere among athletes, and frequently exchanging ideas, which are also natural means of psychological recovery.

Methods for recovering from fatigue after swimming: 2. Physical recovery method: massage recovery

Massage is an effective way to eliminate fatigue. The mechanism is to affect the central nervous system through mechanical stimulation reflex, promote blood and lymph circulation, increase the opening of previously blocked capillaries in the muscles, strengthen local blood supply, improve nutrition, enhance muscle strength and elasticity, prevent muscle atrophy, and relieve muscle stiffness, contraction and acid swelling during fatigue. Massage can accelerate the elimination of metabolic products and make fatigue disappear faster.

When massaging the body, you should massage the large muscle groups first and then the small muscle groups. Research has shown that when massaging your lower limbs, massaging the thigh muscles first can have a good effect on the calf muscles on the same side of the leg and the thigh muscles on the opposite side. This effect will not occur if you massage your calves first. In addition, because joints are not only the focus of movement but also the hub of movement, massaging joints also becomes an important component. Due to the complexity of joints and the presence of many auxiliary devices, joint massage requires a high level of skill at the beginning and the main technique is kneading. Start with a few light pushes, then alternate between kneading and heavier pushes. Sometimes you can press and finally end with a light push and pull.

Methods for recovering from fatigue after swimming: 3. Special recovery method: swimming in water

The accumulation of blood lactate, a product of glycogen metabolism, is the main cause of muscle fatigue, especially during high-intensity training sessions. Intense exercise can increase lactic acid by twenty to thirty times, causing a decrease in muscle working capacity. Therefore, it is very important to quickly eliminate the accumulation of blood lactic acid. According to research, it takes 1-2 hours for blood lactate to be completely eliminated to resting levels during static recovery, while active recovery only takes 30-60 minutes.

Lactic acid is eliminated by decomposing it into water and carbon dioxide under the action of oxygen. Swimming in water can speed up the elimination of lactic acid. Experiments have shown that swimming at 80% V02max for 5 minutes plus swimming at 40% V02max for 15 minutes can eliminate blood lactate fastest. Therefore, after training, especially after high-intensity classes, it is generally necessary to arrange a moderate-speed slow swim of more than 800 meters, so as to achieve a positive recovery effect.

Method 4 of recovering from fatigue after swimming: Chinese herbal medicine recovery method

Chinese herbal medicine has unique effects in health care and strengthening the body. Some Chinese herbal medicines and their preparations, such as Panax notoginseng, Acanthopanax senticosus, Salvia miltiorrhiza, Lycium barbarum, Angelica sinensis, donkey-hide gelatin, Cordyceps sinensis, Rhodiola rosea, etc., have a good effect on improving athletic ability, eliminating collective fatigue, and promoting recovery.

The reason is very simple, that is, the body's energy is excessively lost, and a large amount of nutrition and energy are needed to replenish it. After swimming, you need to replenish water, nutrition, and food. You must pay attention to this, otherwise your body will suffer from dehydration and severe fatigue.