How to recover after strenuous exercise?

Nowadays, more and more people pay more attention to exercise, but after exercise, many people will experience muscle soreness, especially strenuous exercise, which has a serious impact on the human body. Some people even experience body soreness for two or three days. So how to recover after strenuous exercise? This is an issue that many people are concerned about. Let me introduce to you the recovery method below!

Many people experience calf cramps, muscle soreness, restless sleep, or fatigue the next day after physical exercise. This is a state of discomfort caused by failing to pay attention to relaxation and recovery after exercise, or suddenly participating in high-intensity exercise, which makes it difficult for the body's various functions to withstand.

How to relax and recover after a lot of exercise, the main means are as follows:

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. Don't lie down

On the ground with moisture. 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 outer shoulder Shu, Jianjing, and Tianzong points 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.

After strenuous exercise, you must adjust your physical condition in time. Timely rest and relaxation are the best ways to recover. If you feel sore all over, you can take massage or hot compress to fight back. In addition, you must pay attention to your diet. After strenuous exercise, you must supplement with more nutritious foods.